Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 29, 2012:
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Sunday Jan 29, 2012 #
Note
slept:9.5
930-7. i guess yesterdays ride smashed me up a bit. zombie sleep!
9 AM
CrossFit/Strength 40:00 [3] 1.0 mi (40:01 / mi)
sunday sesh... always a good ones.
WU:
400m run
2 rounds
3 wall walk ups
20 situps
WOD
25 burpees
300' walking lunges
then 5 rounds:
dumbbell shoulder to overhead (#30 db's)
300' farmers carry (same #30lb db's)
then:
25 burpees
500m row
450m run.
17:20
WU:
400m run
2 rounds
3 wall walk ups
20 situps
WOD
25 burpees
300' walking lunges
then 5 rounds:
dumbbell shoulder to overhead (#30 db's)
300' farmers carry (same #30lb db's)
then:
25 burpees
500m row
450m run.
17:20
12 PM
Cycling-Road 2:00:00 [3] 32.0 mi (16.0 mph) +778ft
mega mellow spin with beth & katya. up do o'side harbor and back with a pit stop in carlsbad for fro-yo for the ladies. took it really easy.
really liking these sundays. sleep in. relax/no rush morning. crossfit @ 930. relax more at home. ez spin in the afternoon.
really liking these sundays. sleep in. relax/no rush morning. crossfit @ 930. relax more at home. ez spin in the afternoon.
Saturday Jan 28, 2012 #
Note
slept:8.75
1015-7. big bike day... been a while.
9 AM
Cycling-Road 5:05:00 [3] 88.0 mi (17.3 mph) +6247ft
mega ride with the lades.... beth, katya, and donna. rolled out after 9, no knee or arm warmer... epic!
I had good legs all day... smashing it. Totally feel like i have turned a corner, felt a big fitness boost this week.
hit wohlford, cole grade and then back home del dios to the coast. still had juice hammering through RSF. can't wait to race next weekend.
I had good legs all day... smashing it. Totally feel like i have turned a corner, felt a big fitness boost this week.
hit wohlford, cole grade and then back home del dios to the coast. still had juice hammering through RSF. can't wait to race next weekend.
Friday Jan 27, 2012 #
Note
slept:9.25
915-630. out cold early. easier to fall asleep with numb brain from working all night.
9 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
shoes: New Balance 10 Minimus Trail
solid session. stoked on the variety of WOD's.
WU:
600m run
butt kicks, high knees
samson stretches, perfect stretch
jump lunges, pvc OHS & pass throughs
Strength
Split Jerk
warm up:
5 x #45 (bar)
5 x #65
3 x #75
3 x #85
3 x #95
2 x #105
8 x 1 @ #115
WOD
"death by 10m"
Every Minute on the minute complete the following:
10m Run - 10 Meter Line
Increase one 10m run every minute.
Post total rounds.
completed 20 rounds.
WU:
600m run
butt kicks, high knees
samson stretches, perfect stretch
jump lunges, pvc OHS & pass throughs
Strength
Split Jerk
warm up:
5 x #45 (bar)
5 x #65
3 x #75
3 x #85
3 x #95
2 x #105
8 x 1 @ #115
WOD
"death by 10m"
Every Minute on the minute complete the following:
10m Run - 10 Meter Line
Increase one 10m run every minute.
Post total rounds.
completed 20 rounds.
2 PM
Cycling-Road (TT bike) 1:43:00 [3] 30.4 mi (17.7 mph) +988ft
first ride on the new DA with the new Retul fit & a new ISM breakaway saddle.. Money! the saddle will take some getting used to but the position is fast a straight up TT fit... not triathlon.
as rad and fast as the bike is.... TT bikes aren't fun... except on race day.
as rad and fast as the bike is.... TT bikes aren't fun... except on race day.
Thursday Jan 26, 2012 #
Note
slept:8.5
930-6. up early to knock out some work and work. busy day of work but should still be able to get everything on the plan done.
7 AM
Running 46:00 [3] 6.2 mi (7:25 / mi) +600ft 6:48 / mi
shoes: Nike Lunar Glide 3
hilly 10k loop in the ranch. legs feeling good. solid week so far and feeling good. could be my last run for a while... we'll see how travel goes.
12 PM
CrossFit/Strength 40:00 [3]
First session at the gym this week. good session kind of mellower over all. in a bit of taper mode for races coming up. going to be careful with how much weight i lift.
WU:
double under practice, stretching foam rolloer
- i still suck at DU's. need to just practice them.
Strength
3 cycles
Handstand Hold 30sec
Bridge up x 5
Skin the cat x 2
Pancake split 1min hold
WOD
10 Rounds
3 Hang Power Snatch (#65 - pretty light but always careful with snatch)
6 toe-2-bar
12 Air Squat
24 Double under (i did 50 singles)
15:25
workout didn't shell me. a good thing?
WU:
double under practice, stretching foam rolloer
- i still suck at DU's. need to just practice them.
Strength
3 cycles
Handstand Hold 30sec
Bridge up x 5
Skin the cat x 2
Pancake split 1min hold
WOD
10 Rounds
3 Hang Power Snatch (#65 - pretty light but always careful with snatch)
6 toe-2-bar
12 Air Squat
24 Double under (i did 50 singles)
15:25
workout didn't shell me. a good thing?
4 PM
Cycling-Trainer (trainer sesh) 1:00:00 [3] 15.0 mi (15.0 mph)
trainer sesh at the champion factory with pete... after a long day of calls and racking my brain... then right back at it!
10+ min warm up then
3 x 10 min at a hard tempo pace w 5 min recoveries
cool down to an hour.
sweating buckets. loving the trainer right now. i know... weird.
10+ min warm up then
3 x 10 min at a hard tempo pace w 5 min recoveries
cool down to an hour.
sweating buckets. loving the trainer right now. i know... weird.
Wednesday Jan 25, 2012 #
Note
slept:9.0
940-640. needed this. super tired last night after brain frying couple of days & travel. could be worse... looking forward to riding today!
9 AM
Cycling-Road (birthday ride!) 3:09:00 [3] 56.1 mi (17.8 mph) +3852ft
birthday ride with the team minus pete (beth, heather, wattie, donna).
circle R loop. good legs. sun blazing. no knee or arm warmers. loving every minute.
circle R loop. good legs. sun blazing. no knee or arm warmers. loving every minute.
Tuesday Jan 24, 2012 #
Note
slept:8.0
930-530. got in bed at 830 to read and up at 530 without alarm. wake up call was for 6. feeling very rested. i need to take advantage of these work trips (a lot more in the coming weeks) to really bank rest and eat as clean as possible. did a good job of staying away from too much coffee and diet coke yesterday. we'll see how today goes.
7 AM
Rowing 33:00 [3]
one of the last rower sessions for a while! getting it done. 3 week race/recover block starts next week.
5 min WU
4 x 6min w/ 1 min recoveries
#1 - 6 min steady with 20 stroke bursts on 1,3,5
#2 - 6 min steady with 10 stroke burst on top of every min
#3 - 6min - 30 seconds hard/30 seconds EZ
#4 - 6min - 15 seconds hard/15 seconds EZ
solid work.
5 min WU
4 x 6min w/ 1 min recoveries
#1 - 6 min steady with 20 stroke bursts on 1,3,5
#2 - 6 min steady with 10 stroke burst on top of every min
#3 - 6min - 30 seconds hard/30 seconds EZ
#4 - 6min - 15 seconds hard/15 seconds EZ
solid work.
8 AM
CrossFit/Strength (solo sesh) 30:00 [3]
right after rower session. sticking to the basic plan of what CC is programming. 24 hour fitness is solid here. TRX, tons of kettlebells, med balls. Can't link together everything as I would like but more than enough to get the work done.
WOD #1
21-15-9
deadlift #65
push press #65
air squats
WOD #2
21-*-15-*-9
TRX pull ups/rows
KB swings
*50 TRX knee raises between rounds
it's amazing how much i can get out of myself in solo workouts since i started CF. used to just be going through the motions. now i leave the gym dripping in sweat and smashed!
WOD #1
21-15-9
deadlift #65
push press #65
air squats
WOD #2
21-*-15-*-9
TRX pull ups/rows
KB swings
*50 TRX knee raises between rounds
it's amazing how much i can get out of myself in solo workouts since i started CF. used to just be going through the motions. now i leave the gym dripping in sweat and smashed!
Monday Jan 23, 2012 #
Note
slept:8.0
9-5. great sleep even though up early to life before heading to san jose. priorities. in bed at 830.
6 AM
CrossFit/Strength (solo sesh) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
shoes: New Balance 10 Minimus Trail
was planning on going to 6am CF workout but decided to hit the Y solo and get some work done solo to save time... still had some packing to do. stoked that CF gym usually posts workouts out the night before so I can still stay on track if even doing my own thing.
400m run to YMCA
WU:
2 rounds
100 jrope
samson stretches across gym
10 air squats
40 arm circles
RU dynamic warm up and hip openers
strength/gymnastics
4 rounds
45 sec handstand
20 hollow rocks
20 arch rocks
20 windshield wipers
weight/WOD warm up with just bar
10 squats
10 good mornings
10 OHS
10 deadlift
10 cleans
WOD - 10 rounds
10 squat cleans - #65
10 push ups
10 24" box jumps
10 situps
400m run home
400m run to YMCA
WU:
2 rounds
100 jrope
samson stretches across gym
10 air squats
40 arm circles
RU dynamic warm up and hip openers
strength/gymnastics
4 rounds
45 sec handstand
20 hollow rocks
20 arch rocks
20 windshield wipers
weight/WOD warm up with just bar
10 squats
10 good mornings
10 OHS
10 deadlift
10 cleans
WOD - 10 rounds
10 squat cleans - #65
10 push ups
10 24" box jumps
10 situps
400m run home
5 PM
Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Lunar Glide 3
Mellow run from hotel after a day of travel and enginerding meetings. Headed out just before dark. Just cruising. Good to clear my head.