Summer is superb! I love the fact that this summer in Chicago is relatively normal. Nothing too hot, nothing too cold. I guess Chicago is okay, but don't ask me how I feel about Chicago in March. I'm not quite ready to think about the 6 months of winter doldrums yet.
Today I was able to ride my bike to the gym before CrossFit Total. I haven't had the chance to ride my bike regularly this summer. But now that summer school is over, I have the freedom to ride a bit more. "I can ride my bike with no handlebars, no handlebars, no handlebars." Yep, my wife will love it when she reads this. You're very welcome for getting that song stuck in your head. And if you don't know what I am talking about, you might just click on the link below.
Morning Workout: CrossFit Total
Back Squat: 240#-250#-260#(f)
Shoulder Press: 115#-120#(f)-120#(f)
Deadlift: 285#-295#-305#(f)
CFT Score: 660
Monday, July 28, 2008
Workout 7/28: CFT
Summer is superb! I love the fact that this summer in Chicago is relatively normal. Nothing too hot, nothing too cold. I guess Chicago is okay, but don't ask me how I feel about Chicago in March. I'm not quite ready to think about the 6 months of winter doldrums yet.
Today I was able to ride my bike to the gym before CrossFit Total. I haven't had the chance to ride my bike regularly this summer. But now that summer school is over, I have the freedom to ride a bit more. "I can ride my bike with no handlebars, no handlebars, no handlebars." Yep, my wife will love it when she reads this. You're very welcome for getting that song stuck in your head. And if you don't know what I am talking about, you might just click on the link below.
Morning Workout: CrossFit Total
Back Squat: 240#-250#-260#(f)
Shoulder Press: 115#-120#(f)-120#(f)
Deadlift: 285#-295#-305#(f)
CFT Score: 660
----------------
Now playing: The Flobots - Handlebars
via FoxyTunes
Today I was able to ride my bike to the gym before CrossFit Total. I haven't had the chance to ride my bike regularly this summer. But now that summer school is over, I have the freedom to ride a bit more. "I can ride my bike with no handlebars, no handlebars, no handlebars." Yep, my wife will love it when she reads this. You're very welcome for getting that song stuck in your head. And if you don't know what I am talking about, you might just click on the link below.
Morning Workout: CrossFit Total
Back Squat: 240#-250#-260#(f)
Shoulder Press: 115#-120#(f)-120#(f)
Deadlift: 285#-295#-305#(f)
CFT Score: 660
----------------
Now playing: The Flobots - Handlebars
via FoxyTunes
Tuesday, July 22, 2008
Workout 7/22: Push Jerks
No, I didn't go around pushing around jerks all day long. In fact, I don't think I have come upon too many jerks recently, and that is fine by me. The push jerk is just another one of the Olympic weightlifting things. Speaking of Olympics, I am so excited to watch those sports very soon. I just hope every time I turn them on I don't have to watch girls gymnastics and swimming. Yes, those sports are cool and all, but I can only take so much. I want to see the variety of sports that actually take place at the Olympics. But enough of what I want.
Workout: Push Jerks 3-3-3-3-3
115#, 125#, 135#, 145#(f), 140#
Workout: Push Jerks 3-3-3-3-3
115#, 125#, 135#, 145#(f), 140#
Monday, July 21, 2008
Workout 7/21: 2k Row + 10x200m Sprints
Alright, time to get serious. Time is flying by, and races are starting to get close, so I need to get down to business. Yesterday, Susanne and I went for a run with the kids. What a blast! It was hot, we were sweaty, but in the end we knew we had accomplished something. We both ran 5 miles, and I had the privilege of pushing the kids in "the chariot" the whole way. But that run kicked me into gear. I'm pumped up to return to regular training and motivated to kick some tail in the upcoming races.
Today's workouts were a step in the right direction. I am returning to CrossFit Endurance training, which often means two-a-day workouts. Fortunately, Susanne took a day off this morning, so I was able to return to the gym for which we are paying money. Ah globogyms! At least it provides me with equipment that I cannot afford in one fell swoop. Today, the globogym provided me with a rower.
Morning: Row 2k for Time
(Time: 9:07)
*Not stellar, but like I said, a step in the right direction.
Afternoon: 10 x 200m Sprints
Each sprint is followed by a rest period. Rest is figured out by multiplying the sprint time by 5 (for example, sprint :36, rest 3:00)
Round (Time; Rest)
*Times coming tomorrow morning. I left them at school.
Today's workouts were a step in the right direction. I am returning to CrossFit Endurance training, which often means two-a-day workouts. Fortunately, Susanne took a day off this morning, so I was able to return to the gym for which we are paying money. Ah globogyms! At least it provides me with equipment that I cannot afford in one fell swoop. Today, the globogym provided me with a rower.
Morning: Row 2k for Time
(Time: 9:07)
*Not stellar, but like I said, a step in the right direction.
Afternoon: 10 x 200m Sprints
Each sprint is followed by a rest period. Rest is figured out by multiplying the sprint time by 5 (for example, sprint :36, rest 3:00)
Round (Time; Rest)
*Times coming tomorrow morning. I left them at school.
Workout 7/9: Thurston Jogger Series 5k in Dallas
I know, I know. I have disappointed you all with my lack of consistency again. The summer time is a difficult time to add things to my blog. But so much for excuses.
I have done many workouts over the past weeks, but I cannot recall them all right now. Rather, I will just post this.
I ran my second 5k of the summer in HOT Dallas. 98 degrees, a touch of humidity, and an evening race after a day of work. All of these factors added up to a not so superb time in this 5k. However, I did get out there and try. It was a fun race. You could tell it was a hometown race that mostly locals ran. And the local yokles are adapted to the heat. So this northern bred boy showed his weakness.
Time: 26:06
*Not good! But hey, at least I can make excuses.
Advertisement time...Athlinks is a cool tool if you are a runner or triathlete. Any and every event and result that your name is attached to is compiled here. See how fun it is and become my running "buddy" or "rival" at Paul's Athlinks Page.
I have done many workouts over the past weeks, but I cannot recall them all right now. Rather, I will just post this.
I ran my second 5k of the summer in HOT Dallas. 98 degrees, a touch of humidity, and an evening race after a day of work. All of these factors added up to a not so superb time in this 5k. However, I did get out there and try. It was a fun race. You could tell it was a hometown race that mostly locals ran. And the local yokles are adapted to the heat. So this northern bred boy showed his weakness.
Time: 26:06
*Not good! But hey, at least I can make excuses.
Advertisement time...Athlinks is a cool tool if you are a runner or triathlete. Any and every event and result that your name is attached to is compiled here. See how fun it is and become my running "buddy" or "rival" at Paul's Athlinks Page.
Sunday, July 6, 2008
Workout 7/5: Negative Split 10k
Many of you have noticed that I have taken a siesta on the blogging, but I have continued to track my CrossFitting and everything else. It's amazing how the summer months can consume you completely. Family time, relaxing, teaching (nothing stressful of course), and the heat of summer. Good times! So in an effort to catch up, I'm just going to post the bare essentials, and then maybe I can get back on track this week. I'm currently in Dallas for a teacher conference, so we'll see what fun comes up. Hopefully I'll get to tour a few of the lovely CF Affiliates here in the Land of the Longhorns.
Yesterday's Workout: Negative Split 10k
Run the first 5k at 80-90% effort; the second 5k should be faster and quicker than the first 5k.
5k #1: 27:22
5k #2: 26:10
Total: 53:32.83
Whew! That was fun on a hot day!
Yesterday's Workout: Negative Split 10k
Run the first 5k at 80-90% effort; the second 5k should be faster and quicker than the first 5k.
5k #1: 27:22
5k #2: 26:10
Total: 53:32.83
Whew! That was fun on a hot day!
Workout 7/4: Sprints + Lynne
Workout #1: 200m and 400m Sprints
2 x 200m (60 seconds each)
3 x 400m (90 seconds each)
Workout #2: Lynne
Five Rounds of:
Max 135# Bench Presses
Max Pull-ups
(I washed off the numbers before I had a chance to record them. All I know is it was not as good as my previous efforts because I longed for a spotter.)
2 x 200m (60 seconds each)
3 x 400m (90 seconds each)
Workout #2: Lynne
Five Rounds of:
Max 135# Bench Presses
Max Pull-ups
(I washed off the numbers before I had a chance to record them. All I know is it was not as good as my previous efforts because I longed for a spotter.)
Workout 7/1: 5k @ 80-90% Effort
Workout: 5k @ 80-90% Effort
(Time: 26:15)
Too Fast! I almost have control of this pacing stuff.
(Time: 26:15)
Too Fast! I almost have control of this pacing stuff.
Workout 6/28: 3-Mile Run
Workout: 3-Mile Run
*No Time, just hanging out with Dan. Summer running is da bomb!
*No Time, just hanging out with Dan. Summer running is da bomb!
Subscribe to:
Posts (Atom)