1 minute abs, arms, legs,butt,back,mind

WOD: 1 Minute Airdyne. 33calories

Recovery: lay on sandbags for 15 minutes while trying not to puke or cry in front of arriving 6:30 class friends.

burpees suck

todays workout was great. back squats followed by a nice chipper.

warmup row 5min

2 warm up sets of back squats
45lbs/135lbs
5 sets of 5 with goal of inching past 80% of 1RM weight
135/185/205/245/265
Did Rippetoe style. Felt really comfortable. I'm used to squating in a squat cage with safety bars just below my squat depth. Its a lot easier to fail in a squat cage without getting hurt. working on getting comfortable under that weight out of a cage. So far, it feels pretty good.

Chipper
10 dead hang pullups(straight through)
20 24k kb swings
30 box jumps on 24 inch box
40 pushups on board. chest to board.
50 situps with hip flexors disengaged. shoulder blades to floor and touch feet on the up.
60 Maxwell 6 count chest to floor strict burpees
10 dead hang pullups(straight through)
time: 16:47

airdyne to hell and back

today's workout was called something like "to hell and back". John bought an Airdyne over the weekend and we got to use it in today's workout. its brutal. seems easy at first but there's no recovery motion in it so its all work the whole time. its amazing.
warmup
5minute on rower easy
2 minute on airdyne easy

Workout(for time. not easy)
50meter row
40meter airdyne
30 meter row
20 meter row
10 meter airdyne
20 meter row
30 meter row
40 meter airdyne
50 meter row.

I think the workout is named wrong. Should be called to heaven and back. the 50meter sections are the real hell. the low numbers are not so bad. i think this kind of stuff is going to make the marathon a lot more fun.

bridge pedal

Did the 8 bridge 24 mile bridge pedal yesterday.  Also rode 9 additional miles yesterday for a total of 33 miles on the bike. Might either rest or do a light jog tonight. Aaron and I are going to run the Portland Marathon this year.  Last year, i read a little about Chi running. sounds like some folks say Pose running is better. On Saturday's run, i tried pose running and do think it felt a little better. They are so similar though. This year i'm not going to run any long runs before the marathon.  I might run more frequently than i did last year but i'll run shorter faster runs. i bought a wristwatch so i can run intervals.

 

 

Great workout

Today was a great workout. Met up with Jeff for an 8 mile bike ride followed by 32 minutes of 2minutes at 85-90% effort followed by 2minutes of recovery walking. It was FANTASTIC. Would have done more but I'm still really sore from thursday.Trying to condition my body to run faster. Good stuff. Going on another ride tonight and 26 miles tomorrow. Glad the heat wave ended so I can hit the pavement again.

interval rowing

Today's game:
15 intervals
30 seconds work/90 seconds active recovery still rowing on the rower
Must row at least 150meters first interval. Each interval must be the same or greater than the previous interval. If you do the same meters for two consecutive intervals, then you must go further by at least 1 meter in the following interval. If you dont, pack up and go home(Well that would be the GymJones rule). I felt that i paced it pretty well but on the 12th round, i went one meter shy than my requirement. i definitely had that meter in me but i was getting cocky with my pacing and wanted to do just the required amount and no more. I was actually pretty upset that i did that. The rules were simple and i had the energy so didn't like that miscalculation through me under. The last 3 rounds were guilt rounds. i was rowing hard to redeem myself for round 12. Doesn't really work that way, but thats how i dealt with it.

Round Meters Rowed
1 150
2 151
3 152
4 154
5 154
6 156
7 156
8 157
9 158
10 158
11 159
12 158 (this should have been 159)
13 162
14 165
15 183

tabata thursday and 1RM deadlift

i've been working on thrusters on my own at 24 hour fitness but it didn't help me much today. we did 15 rounds of 20/10 65lb thrusters. The lactic acid burn was unbearable. i wasn't out of breath and my legs felt just fine but the burn in my shoulders was almost too much to take. On the positive note, i got a PR on my deadlift. My dead lift is now 2.62 x body weight. i'd love to get to 3x bodyweight. i have a lot of dead(fat) weight i could stand to loose. when i used to be lean i was around 165. i'd be thrilled to get to a lean 170. In the past, i always wanted big muscles. Now that i'm becoming interested in triathlons, i'm on a mission to be stronger at a lighter body weight. i think everything will be lot more fun if i'm not lugging around dead weight that isn't part of the engine.


Deadlift 1RM: 475lbs
Tabata reps(20on/10rest no setting bar down. 65lbs)
9/7/5/6/6/5/5/5/5/4/0/5/4/4/10