Training Log Archive: Grandpa Jameson

930-7. smashed from ride and the week i've had. loving it... plan is to keep this rolling through next week when i head to chicago for xmas.

warm up session before heading out to ride.

2 rounds:
100 crunches on ball
10 air squats
10 samson stretches
20 push ups

2 rounds
20 one arm TRX rows (10 ea side)
10 TRX push up/flys
30 TRX knee raises

2 x 30 v-up on ball
foam roller

another solid ride with pete and the boys from the team. elfin + reverse sprinters. sat in a lot today and just recovered, but still some solid riding. legs felt better than yesterday.

keeping it rolling...

930-7. big dinner at unioin with beth and a couple good beers. slept like a baby. long ride with beth & the team today. might be a sufferfest!

longest ride since Kona. Rolled out with beth, pete, heather, & wattie and met up with "the team". didn't have good legs today. quads sore to the touch from crossfit on thursday & friday.

Headed out to wholford and went hard up the climb after pete and leaving everybody else behind.... even though legs didn't feel good had juice when it counted.

then we headed down through rincong, up cole grade, lilac, w. lilac, circle, 395, deer springs, home.

epic ride and stoked to have the opportunity to ride and learn from the guys.... and beth killer it and hung in all day!

915-645. sleeping so good right now taking. not having to wake up early to swim is making a difference. this will not be the case once january hits and a bunch of work projects kickoff, but taking full advantage now.

stoked with all the sleep and hit 9am workout. only 4 of us. pretty smashed from yesterday.

WU:
PVC passthroughs, overhead squats
TABATA!
1 min each exercise (20 seconds on, 10 sec rest)
overhead squat
tuck ups
push/overhead squat
push ups

gymnastics:
1 min L sit
4 x inverted hand on rings (i am good at these)
10 leg circles ea direction (killed the core!)

WOD for time
5 rounds
7 Power Snatch (65lbs)
21 burpees
13:15

Probably could have done 75lbs. Starting to get a good baseline with how much I am capable of lifting, but think I will err on side of lighter weight until January. don't want to compromise form.

later than normal start for a friday spin. rolled out with pete and took some guys (& chick) from the team through elfin and fairbanks ranch. stoked it was just a mellow day for them. legs definitely feeling the CF workouts from the past two days but this ride I think will help... hope so... think we are going big with them tomorrow...

930-530.

run to crossfit. legs feeling good. better than yesterday and soreness in core is pretty much gone.

solid session today. gonna feel this one tomorrow.

WU:
2 rounds
16 air squats
10 squat jumps
16 lunges
10 lunge jumps
2 x inch worm

strenth/max effort:
500m Row
1:48 could have gone hared but haven't ever gone MAX effort on rower for any longer than 30 seconds. a bit conservative.

WOD w/ partner for time. teamed up with Kathy. chick my size and strong
100 front squat - continuous. every time you had to rest/rack partner had to do 2 x rope climbs or 2 x 7 ring rows.

I hadn't ever done rope climb so i did ring dips. Kathy went first and had to rest 5 times. so 70 ring rows for me and then time to squat.
100 reps of 105 lbs (supposed to be body weight or 75%)
40-25-20-15

combined time for both of us 18:02

Probably could have went a bit heavier and will next time. smashed me though. worked on rope climbs after.

C • Nice Job! 2

run home after workout. pretty smashed but i think keeping the blood flowing will enhance recovery from CF as opposed to jumping in car and driving home. pace/turnover gets better about half way in after big climb.

mellow recovery spin with beth. carlsbad hood loop. i was feeling the past couple of days in the first 30 minutes but then legs woke up. felt really strong on the way home... could have stomped it... but didn't.

930-7. wow... had to drag myself out of bet at 7. sore from CF yesterday. calves, shoulders, and especially abs.

team ride. elfin + reverser sprinters. Beth and split in encinitas and rolled down to a new coffee shop in leucadia.

good legs on the the ride even though my core is pretty sore from CF. I am feeling really strong on the bike right now and having fun riding!

killer afternoon run trevor and sophie (his dog). met him on the coast near moonlight and then ran south through downtown encinitas to cardiff. came back on the beach, super low tide, awesome "winter" run.

930-515. up with beth. she's on the traininer and I am going to 7am CF before a big day of work.

first time at 7am class. Nicole was the coach again. gymnastics day & finally got to do an AMRAP WOD.

WU:
700 meter row
7 rounds of:
7 PVC pull throughs
7 jump lunges (ea leg)
7 hollow rocks

gymnastics
4 rounds of:
10 ring dips (used box to work on form last 3 rounds)
20 sec bridge
15 v-ups

WOD

AMRAP 16:30
20 kb swings (16kg)
20 21" box jumps
* 5 front squat every 2 rounds (95lbs)

7.5 rounds and totally smashed. could have probably used a 20kg kb and heavier on front squats but had to clean it so I wanted to make sure i could get it off the ground. still not about weight. all about form. quads were actually starting to cramp up during the last set of box jumps. i am weak!

right after con call and a break in the rain. hit the ranch and ran a different loop. wanted some hills and to just cruise. feeling good running for the sake of running.

beth talked me into to starting her swim session with her. had fun playing in the water. good for recovery.

2000 scy

500 swim
10 x 50 kick (ez/hard) smashed beth every time
10 x 50 back/free
500 pull w/ paddles

hot tub before and after.

930-7. mega sleep and could have stayed. stoked with last week's training and finding some balance.

humbling/motivating day. first time jumping rope in years. didn't go oever in any intro classes. another thing to work on. coach today was a chick beth's size, skinny, and mega fit. definitely stronger than me. awesome. good size class.

warm up
5 x 15 double unders or 40 singles (i did mainly singles and worked on double unders)
samson stretches
inch worm
PVC pass through
5 x handstand walk ups
more jump rope

strength: max press
5 - light
5 - light
3 - med
2 - med
1 - heavy
1 - max
worked my way up to 95lbs, couldn't get 100 at end. it will come.

WOD:
100 double unders or 300 singles (singles for me)
20 handstand pushups (10 standard, struggling, then 10 on box)
25 power clean (95lbs)
30 knees to bar
35 burpee deadlift (95lbs)
40 pull ups (red band, still HARD! something like 10-5-5-5-4-3-3-2-2-1)
100 double unders or 300 singles (singles for me)

27:50 - smashfest. still keep ing weight manageable and not having an ego. strict form and completing the workout not caring about time or anybody else.

C • Rx jump ropes 3