Workout 10/14: 1ks

Workout: 3 x 1k
1) 8.6 mph on treadmill
2) DNF
3) 8.4 mph on treadmill
4) 8.5 mph on treadmill

My second lk was cut short since my ankle decided to bite. I don't know if it was wise to do those last two 1ks after that happened since I want to make it to the starting line on Saturday, but I did it anyway. I am glad I persevered; I just hope it wasn't at the cost of a sprained ankle.

Workout 9/29: 10k

So, "Failure is not an option." Well, how about not quite meeting the recommended workout. Ugh, I need to figure out this morning workout stuff. Earlier to bed, earlier to wake up, more time to eat a proper breakfast early enough for it to be semi-digested before working out, proper hydration, etc. Those are but a few things to work on as I move through the year.

Workout: Run 10k at 95% Effort
Actual: 5.6 miles in 47:13
*I must have gone out a bit too fast. I couldn't maintain it and had to end early. I probably could have gone all 6.2 miles, but my body was not keeping up. Not just that, but that amount of time on a treadmill is B-O-R-I-N-G! I need a motivational boost.

Workout 9/25: 5k

The countdown has officially begun for me and the Urbanathlon. Yeah, it's in October, and I'm still focused on September, but next week will mark the turning of my calendar. A new month FULL of fun stuff...Urbanathlon, CPS Shakespeare!, and more teaching. Speaking of CPS Shakespeare!, we've been written about. Check it out!

Broadwayworld.com Article

Workout: 5k Time Trial (TT)
I didn't bother timing this since it was done on a treadmill and would not be an accurate measure of a true road race. So I ran it at an average of 7.6 mph on the treadmill. That's about the same pace of my best 5k so far.

Workout 9/22: 1Ks + Isabel

Ah! I am so happy to be back on a schedule that works well. I never realized how effective a consistent workout schedule is. As with most things in life, consistency is the key--a steady, enduring pace. Yes, there are moments where sprinting and recovering, but too much "recovery" becomes laziness. So this blog becomes my measure of consistency. Let's keep going!

Morning Workout: 2 x 1ks
#1) 8.0 mph on treadmill
#2) 8.6 mph on treadmill
*Faster next time! I forgot that I can run 1 mile in under 7:00. That should have been my starting speed.

Afternoon Workout: Isabel
30 x 65# Snatches
(Time: N/A)
*Firstly, I need to get a watch back on my wrist. This "no timing" stuff is out of hand. I have no measure of effort without it. Secondly, I need work on full-squat snatches. These were more like power snatches. Don't be fooled, I need major work on doing everything correctly.
Photo courtesy of Pioneer Valley Crossfit
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Now playing: Flame - Go Buck
via FoxyTunes

Workout 9/18: Treadmill Tabata + Grace

Failure is not an option! That's what I keep telling my students. There is no way in the world I will let my students fail my class. And although I can't control their other classes, I challenged them all with the goal of "Not 1 F" the whole year. Well, I think I need to apply this to myself too. Failure is not an option, and God is my teacher. Once we are adopted into His family, we are not allowed to fail. He is a "warm demander" and an example of what we need to be as parents, teachers, coaches, mentors, etc. So with that idea in mind, I figured I should apply it to my workouts too. Reflecting on the title of this blog tells me this should be how it is in every aspect of one's life. Failure is not an option!

Morning Workout: Treadmill Tabata
20 seconds on/10 seconds off
12% Grade Incline
8:19/mile pace
x 8
*Whew! Failure is not an option. I got through 6 and had to take a break, but I got myself back on to finish the last 2 sets. I'm sure someone at the gym looked at me and said silently, "That doesn't look so hard. You call that a workout?" Yeah, I call that a workout, 4 minutes of craziness!

Afternoon Workout: Grace
65# Clean & Jerks x 30
*Yep, I can go heavier next time this one comes up.

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 7/28: 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

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

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Now playing: The Flobots - Handlebars
via FoxyTunes

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 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 7/5: 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!

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 7/1: 5k @ 80-90% Effort

Workout: 5k @ 80-90% Effort
(Time: 26:15)
Too Fast! I almost have control of this pacing stuff.

Workout 6/27: 12-Mile Bike

Workout: 12-Mile Bike Ride
(Time: 50:47)

Workout 6/25: 1-Mile Time Trial + Thrusters/Pull-ups

Workout #1: 1-Mile Time Trial
(Time: 6:57.30) YES! Another PR at this distance. Rock on!

Workout #2: Thrusters/Pull-ups
As Many Rounds As Possible in 20 Minutes of:
10 x 45# Thrusters
10 Pull-ups
(9 Rounds + 5 Thrusters)

Now that's a good day's work!

Workout 6/24: CrossFit Total

Test Time!

Workout: CrossFit Total
Back Squat: 235-245-255
Shoulder Press: 115-120-125(f)
Deadlift: 275-285-305(f)

Workout 6/23: Treadmill Tabata + Shoulder Press/Back Extension

Workout #1: Treadmill Tabata; Ah! the Dreaded Treadmill Tabata
Only made it through half of the 8 total rounds. Wow! What a hip flexor burner!

Workout #2: Shoulder Press/Back Extension
Seven Rounds for Time of:
21 x 55# Shoulder Presses
21 Back Extension
(Time: 29:24)

Workout 6/17: Gut Punch

Workout: "Gut Punch"
For time:
50 Sit-ups
50 Tuck-jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
30 Burpees
50 Sit-ups
(Time: 21:50)

*As Rx'd included 20 more Burpees, but I could not muster any more of those out of me.

Workout 6/16: Squat Medley + Run

The weight of the world is off my back. I am not sure if I made this clear in my past postings, but I am so relieved that the summer is upon us and I don't have to worry anymore about grad school or grading papers (at least for the next two weeks). Yes, teachers are blessed to have the summers off; don't be jealous. I don't really even remember the last time I slept in until 8:00AM. Nor do I remember the last time I could spend nearly 2 hours at the gym getting a proper warm-up and a proper cool-down. But today afforded me that opportunity. And I will relish it while it lasts.

Morning: Squat Medley
Overhead Squats 1-1-1-1-1
Front Squats 1-1-1-1-1
Back Squats 1-1-1-1-1
(Add weight for each rep including between squat types)
*Recorded weights in lbs.

OHS 65-95-95-105-115(f)
FS 145-165-185-195-200
BS 205-235-255-X-X
*I failed to do the last two reps because I nearly failed at 255. I didn't have a spotter, so I thought it was wise to spot where I did. Lesson learned that I should have ramped up a bit slower between BS#1 and BS#2.

Afternoon: Run
Distance: Who knows...more than expected!
Time: Who knows...longer than expected!
*So Susanne and I took the kiddos out for a run in "The Chariot" with our friends, the Bensons. It was a blissful day; sunny with a nice cool breeze. We decided to take a run out to Northerly Island. If you are in the Chicago area and want a place for some solace, Northerly Island is the place to go. Well, Susanne was in for a longer run than she was used to, so we decided to part ways for a bit while the the rest of us took on a longer route. Funny thing is, even if you took a longer route, you should be able to see the persons who take the shortcuts. Of course my thought was we'd catch up to Susanne. However, we lost her. I freaked out! My mind was taking me on the wildest trips that included having to file a missing persons report with the police and raising my children without a mother. On top of running nearly three times the distance we had originally planned, I was stressed mentally thinking of all of these possibilities (awful possibilities). After searching Northerly Island long enough, I decided to return to the Bensons where we decided to meet up after I gave the kids over to them while I took my third trip to N.I. to thoroughly search for my wife. So back to the Bensons where I was sure I'd have to call the police, but who was standing there ready to go home? My wife. Talk about a mix of emotions. But of course relief was the best feeling of all.

Workout 6/13: Michael

Workout: "Michael"
3 Rounds for Time of:
800m Run
35 Back Extensions
35 Sit-ups
(Time: 24:50)

*Not so good. This workout had me sucking air big time this morning. I think I took those 800s at a pace that was a bit fast for me. I was trying to estimate my pace based on previous runs, but I most definitely overshot. The final two 800s were killer, and I had to take small breaks during it. I was bummed with that, but now I know that the pace needs to be reeled in a bit. It wasn't meant to be a Time Trial 800, so I'll learn from my mistake.

Note: I think I've found my big event for next year...