Strength...or Lack Thereof

First strength workout in quite a while.

Squats:
Warm-up sets:

• 1 x 8 x 45
• 1 x 8 x 55
• 1 x 5 x 65
• 1 x 3 x 85

Work sets:

• 3 x 5 x 95

Presses:

Warm-up set:

• 1 x 5 x 45

Work sets:

• 3 x 5 x 55

Deadlifts:

Warm-up sets:

• 1 x 5 x 45
• 1 x 5 x 65
• 1 x 5 x 95

Work set:

• 1 x 5 x 115

Cash out:

For time: 15-10-5

Pushups

Incline situps

Box jumps (18")

Time - 3:54

Trying to get back on wagon

Not just the CF wagon, but the "working out in general" wagon.  I think I can safely say that it has been 4-5 months since I worked out...at all.  No lifting, no CF, no swimming, no nothing.  I've tried to start walking at KAD's soccer practices, and even that leaves me huffing.

The USMS National Championships are being held in Greensboro next spring, and I think it would be unfortunate if I don't participate since it is so close to home.  No point in participating without training, though, so here is my goal:  Make it to the finals at Nationals in at least one event.  I will come up with more specifics (times, events, etc) later, but I'm putting the goal out there so I can hold myself accountable.

The biggest obstacle right now is lack of a pool close to the house.  The pool at the Y in Clemmons is closed for the indefinite future due to cracks and crumbling in the walls.  There are other Y pools in the Winston area, but I will have to plan my days carefully to make sure I can get in the water.  Right now my general plan is 4 swim workouts a week, supplemented by strength training at least 3 days a week.

Wish me luck!

5K the not-so-hard way

Buy-in: 2 rounds CFWU

WOD: 5K @ 4:00 on/2:00 off

Off times were walking

Route - Home to Glenhaven and back

Distance - 5K

Time - 31:49

Pace - 10:07

Not too bad considering I walked for 10 minutes. I think my runs were at a decent pace, though I have no idea how fast.

Stroke Day

Got in with the Masters again today, since it was Doug's day to coach and the kids were out of school. I ended up writing the workout, since Doug didn't really expect anyone to show up (schools were closed), but we had two others anyway.

Warm-up: 200 swim/100 kick/200 pull

8 x 50 kick/drill by 25 - no free

6 x 100 @ R :20 - no free unless you an IM

8 x 25 sprint on 1:00 - choice of stroke, very fast

Cool down - easy 100

Total - 1900

Water Ladder

In keeping with my resolution, I got in the water at Masters workout today, since only Pat and Stu were there. Stu is too fast for me to pace with, but Pat and I are a good match. He's better than me in the longer distances, but I can hang with him for 200s and shorter.

Warm-up: 300 swim/200 kick

8 x 50 pull @ R :15 - buoy/paddles

Ladder - rest :20 between steps. Maintain consistent pace

100 - 200 - 300 - 400 - 300 - 200 - 100

Times - 1:32 - 3:05 - 4:35 - 6:10 - 4:33 - 3:06 - 1:28

Cool down - easy 100

Total - 2600

New Year's Swimming Resolution

My New Year's swimming resolution is to get in with my Masters swimmers whenever I can. The caveat is that I don't want to take up scarce lane space, and if there are more than 3 or 4 swimmers, I feel like I really need to be on the deck for observation and to manage the workout.

Today we had 7 swimmers, the most in a very long time, so I stayed on the deck. But I did get over to the Fulton Y and swam the workout at lunchtime. The Fulton pool didn't have the same chlorine stink as it did on Monday, but the water temp was almost unbearable. 87 frickin degrees. That's therapy pool temperature, and it's against health department guidelines for recreational pools. It's just too GD hot, and someone will have a heart attack. Anyway...

Warm-up: 400 easy swim, 4 x 50 @ R :15 - 25 kick/25 drill

3 x 200 pull on 3:30 with buoy/paddles - breathe every 3/5 by 50

With fins: Kick = fast, swim = easy

25 kick - 25 swim - 50 kick - 25 swim - 75 kick - 25 swim - 75 kick - 25 swim - 50 kick - 25 swim - 25 kick - 25 swim (450 total)

Do the following 4 times:

2 x 100 free on 1:45 - cruise

3 x 25 sprint on :35 - back/breast/free

Cool down - easy 100

Total - 2850

Longest swim workout I've done in years

3 Days in a Row

I think that might be a record, at least for some time now.

Running with Drew

Route: Harper Loop

Time - 22:25

Pace - 10:18

Home-Made workout

Improvising, since I worked through lunch and didn't get a trip to the gym. I refuse to set foot in the fitness room at the Y until the New Year's Resolution crowd has thinned out.

3 rounds:

10 body rows

10 chair dips

10 KB swings (25#)

10 goblet squats (25#)

15 swiss ball crunches

10 KB SDHPs (25#)

10 OHS

Nasty amounts of chlorine

Wow, the pool at Fulton Y just reeked today. I'm used to the lovely aroma of chlorine, but this was terrible. Even after a long shower, I can still smell it on my skin - an intriguing mix of soap, lotion and chlorine. Still, it smells better than some of the stuff at the department store perfume counters. Wonder if I could get a celebrity endorsement?

Warm-up: 300 swim/100 kick/100 pull

6 x 25 scull @ R :10 - 2 front scull, 2 shoulder scull, 2 hip scull
6 x 25 1-arm free @ R :10 - change arms each 25
6 x 25 catch-up @ R :10
6 x 25 free @ R :10 - focus on DPS

6 x 100 on 1:45 - establish SPL on first 100 and maintain.

6 x 50 on 1:00 - 2 back, 2 breast, 2 free

Cool down easy 100

Total - 2100

Happy New Year!

At least I am starting off on a good note - ran with Drew this morning. We should have done the Running of the Lights last night, but we had a hard enough time just staying awake until midnight, much less being able to run a 5K.

WOD: Running with Drew

Route - Glen Oaks Loop

Distance - 1.94 mi

Time - 18:39

Pace - 9:34