Last night marked the first swim of the 2013 Triathlon season.
The water was freezing! My expectations were low...first few swims of the season are usually only 500m or so. They are typically painful and I usually want to die.
This year I was pleasantly surprised that I felt strong in the water! my goal was to do a warm up, then 10x50m, with 10sec rest between each set. Afterwards, I thought, I can keep going and did a nice slow 300m for fun!
Half marathon is in 6 weeks, sprint triathlon in 7 weeks.
Oh, and two more weeks of the CF Open, which has been fairly uneventful for me. Just doing the wods---no PRs, no world records, just having fun and trying not to get injured!
Tuesday, March 26, 2013
Tuesday, February 19, 2013
Double PR Day
Just have to post to keep my lovely log going strong here. Today was an old school CFOT workout--all strength! My kind of WOD. I went into today with no real expectations, just wanted to get some solid lifting in. It's those days that take you by surprise and you end up showing yourself what you're made of.
WOD looked like this:
WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....
Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12) and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.
On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.
Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed. Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:
1) 800m TT
2) 3x 800 @ 85% effort
Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38
I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s. For once I didn't feel like I was going to die.
I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!
WOD looked like this:
WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....
Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12) and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.
On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.
Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed. Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:
1) 800m TT
2) 3x 800 @ 85% effort
Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38
I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s. For once I didn't feel like I was going to die.
I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!
Sunday, January 6, 2013
2013
I am ready to get 2013 underway! Tomorrow starts the first full normal week of the year and after a month of being sick, traveling, holidays, crap eating and not training, I can't wait to get back on the horse.
I attended the Whole 9 seminar in Philly yesterday and I'm on Day 2 and doing ok. I took last week to do some detoxing and ween my way back to paleo. Super strict for the next 30 days, following the Whole 9 protocol. It's been a long time since I've followed any program to the letter of the law, and its time. I've slipped away from really clean eating and need to do this reset and stop kidding myself that diary and grains don't effect me "that bad".
Yesterday was a travel and seminar day so eating was pretty random. Eggs and blueberries for breakfast, banana/carrots to snack on, paleo lunch at seminar, big salad with eggs and avocado and olivesfor dinner. Today I had scrambled eggs and avocado and blueberries, snacked on some olives, turkey chili with cauliflower rice (no beans) and a banana. I know I'm a little short on veggies for the first few days, but I didn't have any! Fridge is now fully stocked after a trip to costco.
I hope to slay the sugar demons and recreate some healthy habits and gain some willpower!
Going to hit the track this afternoon since it is so pretty outside and then will pick Chip up at the airport and fix a veggie filled paleo dinner.
I attended the Whole 9 seminar in Philly yesterday and I'm on Day 2 and doing ok. I took last week to do some detoxing and ween my way back to paleo. Super strict for the next 30 days, following the Whole 9 protocol. It's been a long time since I've followed any program to the letter of the law, and its time. I've slipped away from really clean eating and need to do this reset and stop kidding myself that diary and grains don't effect me "that bad".
Yesterday was a travel and seminar day so eating was pretty random. Eggs and blueberries for breakfast, banana/carrots to snack on, paleo lunch at seminar, big salad with eggs and avocado and olivesfor dinner. Today I had scrambled eggs and avocado and blueberries, snacked on some olives, turkey chili with cauliflower rice (no beans) and a banana. I know I'm a little short on veggies for the first few days, but I didn't have any! Fridge is now fully stocked after a trip to costco.
I hope to slay the sugar demons and recreate some healthy habits and gain some willpower!
Going to hit the track this afternoon since it is so pretty outside and then will pick Chip up at the airport and fix a veggie filled paleo dinner.
Saturday, December 15, 2012
Celtic Solstice 2012
A little race recap from the Celtic Solstic: Bottom line: Kelley Fox is awesome and will make you fast, FAST! I've been trying to follow her program for about six weeks--shooting for 2 e.WODs a week.
Just finished a 5 mile race and while I finished strong with a time of 40:41--just over 8 min. miles. I've been sick all week, slept like crap last night, ate like crap yesterday and ran just shy of a PR time. This was my 4th time racing this course. I ran 1:30 faster than last year and had to go back FIVE YEARS to 2008 to find my PR time of 39:40 for this course. That was pre-CrossFit when I ran 3x a week. Not bad results for 4-6 weeks of training where i put in about a 70% effort! Pretty confident I could have PR'd if it wasn't for this hacking cough and sore throat! This program works!!
I followed Kelly's protocol of a mile warm up, stretch, rest (a little more than 5min due to race delay) before we started. Mile 1 felt great, but I knew what was in store. These hills had killed me before. Tried to not look at my watch and just kept a comfortable pace--i knew my pain points on the course, and I wanted to stay strong for those. Ended up running faster each mile even though I kept telling myself to "back off", which my body apparently interprets as "run faster"! Sprinted the last 800 (because its just one 800!!) and left nothing on the line.
Super excited for Half Marathon Training--e.WODs and more backsquats, front squats, and chains=fast running!
Just finished a 5 mile race and while I finished strong with a time of 40:41--just over 8 min. miles. I've been sick all week, slept like crap last night, ate like crap yesterday and ran just shy of a PR time. This was my 4th time racing this course. I ran 1:30 faster than last year and had to go back FIVE YEARS to 2008 to find my PR time of 39:40 for this course. That was pre-CrossFit when I ran 3x a week. Not bad results for 4-6 weeks of training where i put in about a 70% effort! Pretty confident I could have PR'd if it wasn't for this hacking cough and sore throat! This program works!!
I followed Kelly's protocol of a mile warm up, stretch, rest (a little more than 5min due to race delay) before we started. Mile 1 felt great, but I knew what was in store. These hills had killed me before. Tried to not look at my watch and just kept a comfortable pace--i knew my pain points on the course, and I wanted to stay strong for those. Ended up running faster each mile even though I kept telling myself to "back off", which my body apparently interprets as "run faster"! Sprinted the last 800 (because its just one 800!!) and left nothing on the line.
Super excited for Half Marathon Training--e.WODs and more backsquats, front squats, and chains=fast running!
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