Liz is a Triathlon Super Star!!!

this weekend was the portland triathlon. It was harder than i anticipated and i was still sore from Thursday's workout but i had a good time and looked at it as a really great workout. Jeff and Liz also represented for Team Recreate. In fact, Liz got first place in her age group and got to represent on the actual podium. She's an amazing athlete and has great pacing strategy on the run that cracked me up when i heard her sharing it with Lisa over the phone. i'm going to try it for the next triathlon. I must admit, that this race wasn't a confidence booster for the marathon but i'm still up for doing the marathon.

that workout SUCKED!

I had to check my watch to see if it was April 1st when I saw the workout on the board this morning. I thought it had to be a joke.

 

Here it was.

 

Warmup: 10 minute row: no straps/nose breathing only

Workout: for form and time

100 pullups (tore hands at 88 and had to finish with 12 straight leg ring rows)
30 TGU @ 12 kg
100 pushups on pushup board
30 TGU @ 12 kg
100 V ups
30 TGU @ 12 kg
100 air squats
30 TGU @ 12 kg

 

It took me well over an hour to finish this. I had to go upstairs to complete it. On an unrelated note, I gave into Todd's peer pressure to try a Korean Taco truck called Koifusion last night. I have to say it was ABSOLUTELY AMAZING!!!! And the cart owner Jae was quite possibly the nicest guy on the whole planet. His food was clean, natural, and delicious!!! I was blown away by how friendly he was. And it wasn’t that sticky sweet bs friendly. It was so genuine, you almost wanted to invite him over for family dinner.   

hard month began today

Workout:
5 minute Row @ Easy
Pace
Then:
3x20m Lunge
3x20m OH Lunge @ 45#
BB
Then:
3x20 pass thrus
3x10 Goblet Squat @
53#
Then:
5x4 SLDL @ 135#
Then:
Work up to Heavy OHS
heaviest completed rep was 135. Had the strength to do more but not the form

Then:
5x3 OHS @ 80% 1RM
(Went with 115 since i knew 135 wasn't a true 1RM. 115 felt light.)
Rest 3-4 minutes
between sets
Then:
4x (20sec Work/10sec
Rest) Row @ >110m pace per interval(that was the goal. struggled big time and didnt make the cut. was in the 90s for set 2 and 3)
Complete 3 sets, Rest 3
minutes between each set

Triathlon training day

This weekend is the portland triathlon so today Jeff and I biked and ran. We did the 1 lap of the bike course and the entire running course. pushed it on all the hills. for the runs, we ran 1 minute fast, 1 minute walk for 3 miles. Felt really good to get out there without it being too hot outside. Tomorrow's a hard day in the gym. i'll probably row a light 5k on wednesday, workout hard thursday and completely rest friday and saturday before Sunday's event. looking forward to it.

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.