Workout 9/15: 200m Sprints and The Chief

Okay, my act is pulling together here as I have mentioned last post. So, here's the plan; I have the Urbanathlon coming up soon, so it's time to get serious. The plan includes CF and CFEndurance. And today I will attempt to do a duel workout.

Morning Workout: 6x200m Sprints @ 90%
(On Treadmill)
1) 8.6 mph
2) 8.8 mph
3) 9.0 mph
4) 9.2 mph
5) 9.4 mph
6) 10.0 mph
*It was hard to gauge 90% effort since I was not running on solid ground. So I just picked a starting point and ratcheted it up. That last one was approaching difficulty, but I bet I could start faster next time.

Afternoon Workout: "The Chief"
Max Sets in 3:00 of...
75# Power Cleans x 3
6 Push-ups
9 Squats
x 5 Rounds
(Rd. 1: 4 Sets; Rd. 2: 3+; Rd. 3: 3+; Rd. 4: 3+; Rd. 5: 3)
*I did it!
I found a spring goal. I'll be looking for a team soon! Any takers?

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.

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.)

Workout 5/13: 200m+400m Sprints

Okay y'all! No, I'm not from Texas, but I will be visiting TX over the summer, so I figured I should start preparing myself now. I'll be spending a week down there in the Dallas area for a conference (I know you are all jealous). This means I might get a chance to visit some of the CrossFit affiliates in that area, some of which I have heard wonderful things about (i.e., GSX Athletics and CrossFit Plano). So, I'll be counting down the days until then...life is jam-packet before then anyway, so it'll probably sneak up on me.

So as advertised, I have started CrossFit Endurance training. Thanks to individuals in the CF community who are also triathletes, marathoners, and ultra-marathoners, I now have a resource to go to in order to receive free training calendars that incorporate the CrossFit method. This has sparked new interest in my training, and I hope to see some cool 5k and urbanathlon results due to this new training. Fortunately, I have a long way to go which makes it much more exciting.

CrossFit Endurance:
1 Mile Warm-up Run
Dynamic Movement Stretches
4 x 200m Sprints (:90 rest between each rep)
2 x 400m Runs (2:00 rest between each rep)
Cool Down and Stretch

*As you will see in the near future, CrossFit Endurance usually calls for a morning and an afternoon workout. For my schedule, I will be doing a WOD on Mondays, a CFE workout on Tuesday afternoon, and two-a-days on the other days of the week. Sundays will always be rest days, and I will have another rest day during the week. So, that's how it is.*Photo courtesy of CrossFit Eastside