2/28 Mt. Diablo Summit via South Gate Rd.

Third ride since March 2009, decided what the heck. Let's climb Mt. Diablo. Was joined by some friends and fortunately one was slower than me. So some re-groups and a moderate pace. Ended up climbing over 4K' and road 33.5 miles. Good to do some extended climbing and log some miles in the saddle. Yes, not exactly the prescribed CFE WOD, but something I need to do periodically.

2/27 WOD

Shoulder Press 5x3 90% (180-240sec rest)
Rest 5min
3 Rounds
2 Accents 12ft L-sit Rope Climb, sit start on the ground.
8 Box Jumps 30", whole foot on the box
25 Double Unders

Shoulder press: 90 - 100 - 110 - 110 - 110

Nursing a tender left shoulder still. Trying to workout and rehab at the same time. Shoulder presses probably aren't recommended. Duh.

Okay, my rope is only 10' - climbing rope always destroys my hands so I use gloves. Even with those it is a grip killer. My last two rounds of climbing were not a full controlled descent. I didn't do L-sit but I did not use my legs at all and I started on the ground.

The other stuff was like a piece of cake in comparison.

7:30 total time (1:32 - 2:21 - 3:37)

02/24 WOD

Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.

Chose to run on the dreadmill. Why is it that my times on the dreadmill are slower? Thought it was supposed to be easier. Anyhow, calves were fried from the barefoot jump rope and I decided to run this in my racing flats. Walking will be great the next day or two. Was running pretty good but then had to slow down in the last 5 mins. 2.5 miles covered exactly, 8 min/mile pace. Pretty slow considering my best 5K time is 21 and change. I have to start running again outside (not on the track though unless it is really short like 800m repeats).

Not sleeping enough as usual. Really tired. Need to take a day or two off... 6 workouts in 5 days straight. Calgon take me away... :)

2/23 WOD

Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
Rest 3 min
Kettle Bell Snatch+Overhead Squat+Sotts press+Turkish get up: 3+3+3+3 x 3 sets 1.5pood/1 pood
Use a single kettle Bell, Unbroken on the right and left side. Set bell down between sets if needed.

Didn't make the ground on those wall walks. Hands too slippery. Need to chalk them next time. For the KB stuff, I started with the 1 pood and got through the right hand first round with it. But my left shoulder is a bit balky right now so moved down to the 26#. Completed everything else with that one.

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

Did the bike on the trainer. 53x15 the entire workout. Lovely. Still can't get the HR up as high as when I run.

Dr. Reid was in and she learned a new skill today (sort of, still needs work on form). The hang power clean. Lots of practice there.

10! hang power clean/sit up

15# bar, heel anchored situps - 10:05 - missed sub-10 probably by doing a terrible form HPC and I made her re-do it... :)

2/22 WOD

5 Rounds
275lbs Dead lift, max reps.If you let go of the bar or pause too long at the bottom, the set is terminated.
Chest to bar Chin ups, max reps
Rest 2 min between rounds.

Sweet, love the heavy deadlifts. 275# felt pretty good. But the hands were destroyed for the chin-ups (underhand grip). I did dead hangers which didn't help either. Really pretty sad the volume on the chin-ups. I'm pleased with the DL's though.

6/6 - 6/2 - 6/2 - 6/2 - 5/2

29 DL's, 14 chin-ups

2/21 WOD

On the minute every min for 15min or unitl Failure to complete the Round in the set minute.
4 Clapping Push ups
8 Kettle Bell Swings, 2 Pood
12 Air Squats

Well, ended up only doing this WOD today, felt nauseus and slept for two hours in the afternoon. Not sure if I overdid it with the dim sum or got some slight carbon monoxide poisoning in the garage.

Scaled to 1.5 pood, might have been able to do the 2 pood, but haven't swung a heavy KB in awhile. Got through all 15 minutes. Still very tough. About 40 seconds of work, 20 seconds of rest each round.

2/20 WOD

Tempo 80-90%
Anaerobic Endurance Strength and Conditioning Rest Day
80% for the first half, 90% for the last half. Choose distance based on your event.
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Well, my dang GPS/HR monitor died but I knew where I was going. My classic out and back loop from home to Vasco Rd. via Highland. I was flying on the way out - I kept thinking, "dang, I'm getting in shape." But of course it was primarily downhill and with a tailwind. Got out to Vasco in ~41 mins. The way back was a different story. Yikes, that headwind and uphill was like night and day. ~52 mins. Total mileage per Google Maps 26.6 miles. Back to reality...

2/18 WOD

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Cover as much distance as possible on each interval.

Did the bike on my trainer again, so no distance. Again, legs couldn't keep up with the HR, but getting better. Did 4x12 mins, I think the first one did 53x19 but that seemed too easy so finished the last three 53x17. Gotta keep track of my notes...

Anaerobic Endurance Strength & Conditioning WOD
5 rounds for time:
5 Split Power Cleans (M: 205/W: 125)
10 Box Jumps (M: 30"/W: 24")

No freakin' way I could do 205# so scaled to 155# - might have been able to go another 10#, but this was a gasser nonetheless. 30" box jumps are sketchy while you're tired.

8:48 total time -> 1:10 - 1:58 - 2:06 - 1:53 - 1:41

Dr. Reid was in tonight again and was introduced to her first ever "chipper" or "clipper" as she called it. We did lots of practice on stuff first including deadlifts (she did 75# quite easily), thrusters, swing on the pullup bar for kipping, and walking lunges. The chipper:

400m run (~360m)
15 walking lunges each leg
15 body rows
15 thrusters @ 20#
15 knee to elbows (knees to waist)
400m row

She worked very hard tonight and did a nice job. I thought she might get to the "barf buddy" point but she maintained. Nothing like chasing down a workout with a 400m row. Great effort.

9:12

Oh and my daughter knocked out 5 kipping pullups in a row! Dayamn!!!

2/17 WOD

1 rep-max Snatch
Ten minute time limit, not including warm up.

Still not very good at this. My progression:

65 - 75 - 85 - 98(PR) - 103(PR) - 112(PR) - 117(PR)

Can get more overhead, but can't balance under it. Nice jump up however from my previous weak number of 94#. That is a move I just don't practice and have virtually no experience with.

2/16 WOD

Busy day in the gym. My daughter did a workout while I was doing my first workout. She created it herself! Pushups, side to side jumps, jump rope, and situps. 200 total reps (5 of each exercise, 10 rounds). And she did two kipping pullups!!! Amazing. Took me months to figure it out, she tries it twice and gets it. So proud of her!

Anaerobic Endurance Strength & Conditioning WOD
Overhead Squats 85% 2x3
Rest 5-10 min
Dead lift 8 x 1 on the minute
Rest 3 min
Tabata Row- 8x20:10, pull for total calories

Ooh yeah, this was fun. Actually not too bad. Probably went too light on the weights all around.
OHS - 120#, 125#
DL - 272#(1-2), 282#(3-7), 297#(8) - I may have done 10x1, not sure now by looking at my notes. It has been awhile since I pulled anything heavy so went conservative. Could've gone more easily.
Row - forgot to write down the calories, but was like 69ish. I think 1,100m+

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
No pacing, This interval set is to be done as close to all out as possible.

I chose to do the running for this one. Treadmill. Maxed out my treadmill at 10mph. Too easy for rounds 1-2 - no incline. Did an incline for 3-5 - definitely tougher. #6 was a big incline and was tough. But got'r done.

Dr. Reid was in and we practiced the good fun known as wall balls.

5 rounds of:
10 wall balls (10# ball to 8' target)
5 pushups (knee, not full depth)

Needs to still work on squat form with those inward pointing knees. And we'll work on depth too for the pushups. But good strong effort, arms should be a little toasty the next day or two. 4:59

2/15 WOD

Another lost weekend due to remodeling work at sister-in-law's. That's okay, good rest over the weekend and am several days behind the CF Endurance site which is good so I can plan my workouts.

Anaerobic Endurance Strength and Conditioning & CrossFit Main Site Rest Day
Maximal Effort Required.
Bike: 2 mile Hill climb, Incline between 6-15%

I chose the bike hill climb. However, decided to go beyond 2 miles - did South Gate Road on Mt. Diablo from Athenian School to the Junction. 6.7 miles, ~4.5% grade. I know this climb well so wanted to see where I was from a cycling standpoint. Back in my hey day I could hit low 30's for this climb. Having only been on the bike a few times in the past year+, my expectations were low. I actually finished in 41 mins flat, which I was happy with. I should be able to crack 40 very soon with some more riding. Legs didn't have much power at all so with some more saddle time watch out! Total ride round trip 24.36 miles, average HR 161 with a max of 197.

02/11 WOD

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

235# - legs fried.

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Well, decided to get back on the bike again - trying to make some more gains there. Did this on my trainer so instead of time I did 1:30 + 3:00 + 6:00

Rd 1 - 53x17 all
Rd 2 - 53x15, 53x15, 53x17
Rd 3 - 53x14, 53x15, 53x17

Legs MAJORLY fried.

02/10 WOD

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Pulled this from the main page. Sad, another new hero WOD. Never like seeing those. But motivates one to give it everything, since no doubt Stephen did.

This was a brutal core workout. 105 reps of each of the 4 exercises was tough.

36:51 total time

8:28 - 8:54 - 8:02 - 5:59 - 3:24 - 2:04

Next couple of days should just be lovely... :)

02/09 WOD

Crazy day in the gym. Two WODs for me, my daughter worked out, and Dr. Reid was again in the house. Here we go!

First WOD
For Time:
95lbs for Power Cleans and Push Press
10 Ring Dips
2 Power Clean and Push Press
9 Ring Dips
4 Power Clean and Push Press
8 Ring Dips
6 Power Clean and Push Press
7 Ring Dips
8 Power Clean and Push Press
6 Ring Dips
10 Power Clean and Push Press
5 Ring Dips
12 Power Clean and Push Press
4 Ring Dips
14 Power Clean and Push Press
3 Ring Dips
16 Power Clean and Push Press
2 Ring Dips
18 Power Clean and Push Press
1 Ring Dip
20 Power Clean and Push Press

Um, major suck factor. Scaled to ~90#. That is a lot of volume overhead. Left shoulder did not likey. But grinded and got'r done. 26:36.

WOD 2
Choose ONE Of The Following Sports
Swim, Bike Run, C2
Swim: SC: 15min, LC: 20min, U: 30min
Bike:SC-LC 70min, U: 90min
Run: SC: 20min, LC: 40min, U: 70min
C2: 25min

I chose the rowing since my legs were still fried from yesterday's interval work. This did not help them. And this sucked. Rowing for 25 minutes is rough. I like the saying about rowing "machines" - "It's not a machine - machines make your life easier." True dat. I covered 5,230m in 25 mins, (5K in 23:56). Not fast but the best I think I could've done - well, maybe I coulda pushed harder. Average HR 152, max 164.

Daughter did a modified version of my first WOD. Same pattern, but substituted bench pushups and she used my weighted PVC pipe for push presses. She is a stud. Said it was too easy. 7:24

Dr. Reid is on Day 5 of her onramp program. This time:

3 rounds
300m row
5 knees to elbow (KTE)
10 push press

We practiced several moves and got her ready for this WOD. Knees to elbow were knees to waist and push press started with 15# but that was too easy so I upped it to 25#. Even that might have been too easy. But taking baby steps.

8:18. Solid effort.

02/08 WOD

Well, took a little hiatus over the weekend. 11 hours of travel and home remodeling work on Saturday was a good endurance test.

Anaerobic Endurance WOD
Front Squats (50-65%), 5 reps on the minute every minute for 10 minutes.
Rest 3 min
50 unbroken Double unders. If you fault, start over until completion.

Well, the squats were fine on this. Started at 112# but finished the final 6 minutes at 122#. The double unders were he77. Fought it for 17+ minutes before I finally gave up. My timing was off - perhaps the squats did it. The best I got was 23 in a row. Probably ended up doing over 100. Crap!

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
40:20x5
40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

Okay, slowly getting back into cycling shape. Again, on the trainer. Finally was able to get the HR up - pushing a 53x15 gear for 40 secs. will do that. 20 secs. of rest wasn't enough before the next sprint came up. It was like primes every minute. Madness. Average HR for the 5 rounds was 172, max 181. Still pales in comparison to my running HR's, but like I said getting back into cycling shape.

02/04 WOD

Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

12min Time Trial:

Cover as much Distance as Possible.

I chose the bike. Since I was on a trainer, have no idea how far I went. Spun the 53x21 at 75-80 RPM (I've always been more a masher vs. spinner). Average HR was only 138 and max 143. My legs failed before I could get the HR really high. Need to definitely ride more. Per a gear inch calculator, I covered 3.1-3.3 miles in that time.

And I was given this option so chased this workout down with this:

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15 @ 36#, Bench Press @112#, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Dr. Reid was back in the gym and did the following:

Run 200m
Lunge 30 ft
10 jumping pull-ups
3 rounds

2:36 - 2:50 - 2:55

She worked hard, felt nauseous afterwards, good stuff! Practiced a lot of stuff including rowing, deadlifting, and started the kipping progression. Still need work on overhead squats - let her take some PVC home... No excuses soon... :)

02/03 WODs

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD

Rower: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

This was ugly. Could not keep the 3 second max difference. My splits on my non-C2 rower:

1:55 - 1:56 - 1:59 - 2:07 - 2:04 - 2:06

2nd workout:

Floor Press 3x5 (180-240sec) rest - did 185 -195 -200

Rest 5min

"Thirteen"

13, 7, 6

Bar Muscle Ups, and Clapping push ups from parallettes * (don't be a hero, scale to ground if it is above your level of skill)

*Chest is to drop below parallette bar each rep

Did ring muscle ups since no bar available with adequate clearance

Rest 5min

3 Rounds of:

Hollow Rock 1min, 30sec Rest, Supermans 1min, 30sec Rest

Some of that stuff just sounds plain crazy. I'll how to figure them out.

02/01 WODs

Anaerobic Endurance Strength & Conditioning WOD:

5 rounds for time, rest 120sec between each of the sets

10 GHD Sit Ups
15 GHD Glute Ham Raises
20 M25lb/W20lb DBall slams (Dball is raised over head and slammed down to the ground in a full squat)

First attempt at GHR's - holy cow, those are not easy. Went to about 2 o'clock but no way could go much beyond that (okay, maybe 2:30 on a few but more out of accident than anything). So definitely need to strengthen the hammies.

Only have a 20# ball. Forgot about the 2 minute break between sets - oops, did it straight through.

14:23 (2:36 - 2:57 - 3:06 - 2:58 - 2:46)

Later did the 1 minute ladder on a bike:

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Oh this was fun. Again, still trying to get the cycling muscles out of deep freeze and strong again. Spun 53x19 for all the intervals.

Legs need a break tomorrow that's fo' sho'.