Pool Time!

Decided to swim with my Masters group this morning.

Warm-up: 400 swim choice/200 kick

4 x 50 drill @ R :15 - 25 six-beat switch/25 catch-up

Main set (w/fins) - Do the following sequence 2 times:

1 x 100 free @ R :20

2 x 75 IM (no breaststroke) @ R :15

3 x 50 @ R :15 - no freestyle

4 x 25 @ R :10 - no breaths

Rest 2:00

4 x 25 sprint on 1:00 - start from the blocks and walk back after each 25

Cool down - easy 100

Total - 2000

CrossFit, I have missed you (sort of)

My first CrossFit-type workout in quite a while.

Buy-in: ACL/AR warm-up

WOD: 3 rounds for time + 400m

Run 400m

10 pushups

15 box jumps (12")

20 situps

Time - 12:52

400 times - 2:25/2:16/2:14/2:17

This was a workout that I came up with for Kathleen; she and I were supposed to do it together. Unfortunately, Kathleen has not yet figured out her best timing for her pre-workout meal/snack, and had a close call with Pukie about 200 meters into the first 400. That was it for her.

Cash out: 3 x 5 pullups

Stretching

Second workout this week!

I feel a bit accomplished.

WOD: Running

Route - Harper Loop

Distance - 2.2 mi

Time - 21:31

Pace - 9:48

Some consistency...

...in that I seem to be managing to work out about once a week.

Buy-in: ACL Warmup

WOD: Running with Drew

Route - Glen Oaks Loop

Distance - 1.94 mi

Time - 20:12

Pace - 10:24

And one week later....

So much for consistency.

Buy-in: 1 round CFWU

WOD: Squat/Bench Press/Metcon

Squat 3 x 5

Warm-up sets:

• 1 x 8 x 45
• 1 x 5 x 65
• 1 x 5 x 85

Work sets: 3 x 5 x 100

Bench Press 3 x 5

Warm-up sets:

• 1 x 5 x 45
• 1 x 5 x 55
• 1 x 5 x 65

Work sets: 3 x 5 x 80

Metcon: 3 rounds Bear complex @ 45#

Time - 7:52

Cash out: Stretching

Strength, Inconsistently

Still struggling to get into a regular routine of any kind.

Buy-in: 1 round CFWU

WOD: Squat/Bench Press/Deadlift

Squats 3 x 5

Warm-up sets:

• 1 x 8 x 45
• 1 x 5 x 65
• 1 x 5 x 75

Work sets: 3 x 5 x 95

Bench Press 3 x 5

Warm-up sets:

• 1 x 5 x 45
• 1 x 5 x 55
• 1 x 5 x 65

Work sets: 3 x 5 x 75

Deadlift 1 x 5

Warm-up sets:

• 1 x 5 x 45 RDL
• 1 x 5 x 65 RDL
• 1 x 5 x 95
• 1 x 5 x 115

Work set: 1 x 5 x 125

Yes, I know I can lift more - the bench presses were only lifts that were remotely challenging from a weight standpoint. But I've become a bit of a wimp. The last time I lifted, I had such a crippling case of DOMS that I could hardly walk. It was bad enough that it actually affected my ability to do my job. So I am going to try to slowly build back into the heavier weights.

Cash out:

TGU - 5 each side with a 10# KB

10 x KB situps (2 5# KBs)

20 4-count flutter kicks

2 x free-standing handstands (~10 s each)

2010 Mistletoe 5K

The last time I did this race was 2008. This time Drew, Kathleen and I all participated. AJ couldn't run because he had the SAT this morning, otherwise it would have been a complete family affair.

I didn't anticipate a great time, since none of us had trained - we just showed to do it for fun. Unfortunately, Kathleen's knee hurt for the entire race and she ended up walking for a large part of it.

My official time was 33:28, which was actually faster than my watch time.

Thursday, 2 December 2010

Warm-up - 5:00 rowing

WOD: Running on treadmill

1 mile @ 10:00 pace

Walk 1:00

800 m @ 9:30 pace

Walk 1:30

400 m @ 9:13 pace

Walk 1:00

400 m @ 8:34 pace

Walk 3:00

Cash out - stretching