Oh gosh! I am so busy still that I forget to blog about my progress...ugh! Ok so Saturday I played hooky from my bike workout...I needed a day off badly! But no worries because I paid dearly for it Sunday on my attempt at an 8 mile run...it was awful!! I ran the first 4 at about an 11 min/mile pace...the last four was a completely different story...after mile 6...the walking began and I walked the last 2 miles. Despite the walking though, I did complete 8 miles in an hour and a half...so at least I got off my butt and did it right? That's what I keep telling myself at least!
This week is week 8 and is geared to be a recovery week...which I couldn't be happier about. Although there is nothing recovery about Crossfit Bootcamp sessions.
Monday was yet another bad day...I overslept...scratch that I WAY overslept. I didn't wake up until 1145, lucky for me I didn't have to be at work until 1230 that day, but I did miss Crossfit Bootcamp. I couldn't believe it, I think my body needed the rest...I am guessing I turned off my alarms instead of snoozing them. Hopefully that doesn't become a trend. Luckily though, Monday was my day off so I didn't have to so any working out after work. I forget whats it like to get off work and just come home, I kind of miss those days.
Tuesday was 30 min run...piece of cake right?! Ugh I wish it were easy...even 30 min runs are hard for me. I don't even know if its mental or physical at this point...I think it is a combination and the run portion of my half iron man is starting to really make me nervous.
Wednesday- A good day!! Finally!!! I felt like I dominated Crossfit Bootcamp even though it killed me! We started with a warm-up 800m run followed by some ab work and 15 air squats. Then we were suppose to do AMRAP of 400m backwards run, 30 KB SDHP (sumo dead lift high pulls) using 25# KB, 20 pull-ups (mine were jumping pull-ups) and then 40 mountain climbers (where left and right leg = 1). I made it through 4 complete rounds :) The best person made it 4 and a half rounds (some guy that's in the evening group bootcamp) so I was pretty pleased with myself. It was hard though but I loved it! Then after work I did my swim of 1100 yards (I know to all my swimmer friends this is so wimpy). 200 warm-up, 8x 50 (drill/swim) drills were L arm, R arm, catch-up and zipper, 2 x 50 kick with board, 4 x 50 pull with paddles and buoy, and 200 cool down. The swim was nice and easy and I really pushed it on my 50's kick and 50's pull.
Well I really need to get the chlorine out of my hair and get some sleep. I have a 13 hour work day tomorrow and a bike workout to do.....
Wednesday, April 13, 2011
Friday, April 8, 2011
Finally Friday!!
Today was Crossfit Bootcamp Day 3 :) It was hard!! We warmed up with 10 min of hill sprints, sprint up the hill and jog down....was hard for a warm up!! Then came the real torture, but it was awesome, yes I know that probably makes me sound sick and twisted! For 30 min straight: 400m on rowing machine, 100m Prowler sled push (with 70#) and 100m sandbag run...I did 4 complete rounds and the 400m row and 50m of the Prowler sled push :)
After Crossfit, I grabbed some yogurt and headed off to the gym to get my swim in. It did not feel well at all to start with!! I was so tired from bootcamp, but I did get my swim in in like 40 min so I was happy! It was a double ladder workout (100, 100, 200, 200, 300, 300, 400, 400) and then 100 cool down so 2100 total yards! As I got further along in the workout it felt a lot better, I was starting to feel looser in the water and was gaining momementum on my 300 and 400 swims. I felt great afterwards!
Hoping the weather is gorgeous this weekend so I can enjoy biking and running outside :)
After Crossfit, I grabbed some yogurt and headed off to the gym to get my swim in. It did not feel well at all to start with!! I was so tired from bootcamp, but I did get my swim in in like 40 min so I was happy! It was a double ladder workout (100, 100, 200, 200, 300, 300, 400, 400) and then 100 cool down so 2100 total yards! As I got further along in the workout it felt a lot better, I was starting to feel looser in the water and was gaining momementum on my 300 and 400 swims. I felt great afterwards!
Hoping the weather is gorgeous this weekend so I can enjoy biking and running outside :)
Thursday, April 7, 2011
Crossfit Bootcamp Day 2
Wednesday (4/6)
Crossfit Bootcamp Day 2 :)
Warm-up = sprint run work and KB swings
30 min non-stop:
1 KB swing (20#)
1 pull-up
1 burpee
then 2 KB swing, 2 pull-up and 2 burpees....3 KB swing, 3 pull-up and 3 burpees.....etc until 30 min is up.
I completed 14 rounds which is equal to 105 reps of each...for a total of 315 reps!
Swim = 2050 yards
200 warm-up
8 x 50 (drill/swim) L arm, R arm, Fingertip Drag, Catch-up
5 x 50 pull with buoy and paddles
8 x 100 swim (each one 1:30 or under...R10)
6 x 50 kick with board
100 cool-down backstroke
Bike - spin 25 min high gears low cadence
Felt really good about todays workouts :) Definitely one of the toughest workout days I have had in a long time...possibly ever!
Crossfit Bootcamp Day 2 :)
Warm-up = sprint run work and KB swings
30 min non-stop:
1 KB swing (20#)
1 pull-up
1 burpee
then 2 KB swing, 2 pull-up and 2 burpees....3 KB swing, 3 pull-up and 3 burpees.....etc until 30 min is up.
I completed 14 rounds which is equal to 105 reps of each...for a total of 315 reps!
Swim = 2050 yards
200 warm-up
8 x 50 (drill/swim) L arm, R arm, Fingertip Drag, Catch-up
5 x 50 pull with buoy and paddles
8 x 100 swim (each one 1:30 or under...R10)
6 x 50 kick with board
100 cool-down backstroke
Bike - spin 25 min high gears low cadence
Felt really good about todays workouts :) Definitely one of the toughest workout days I have had in a long time...possibly ever!
Monday, April 4, 2011
Crossfit Bootcamp :)
Sunday (4/3) Ran 6 miles in 75 min....averages out to be 12 min/mile..would like to get that faster but it was 80 degrees and windy!
Monday (4/4) Crossfit Bootcamp Day 1!!!
2 min at each station x 3 rounds....2 min rest between each round
Round 1 (154 reps)
Round 2 (141 reps)
Round 3 (77 reps...only 1 min at each station)
Air Squats
Push-ups (on knees)
Row
Box Jumps (2nd round did step ups instead of jumps)
Wall Balls
Crossfit Bootcamp is going to kick my ass and hopefully my body will start changing too :) I really pushed myself today....my legs were still sore from running 6 miles yesterday but I made it through! Swimming tonight and then Running tomorrow.....Crossfit Bootcamp Day 2 is Wednesday :)
Monday (4/4) Crossfit Bootcamp Day 1!!!
2 min at each station x 3 rounds....2 min rest between each round
Round 1 (154 reps)
Round 2 (141 reps)
Round 3 (77 reps...only 1 min at each station)
Air Squats
Push-ups (on knees)
Row
Box Jumps (2nd round did step ups instead of jumps)
Wall Balls
Crossfit Bootcamp is going to kick my ass and hopefully my body will start changing too :) I really pushed myself today....my legs were still sore from running 6 miles yesterday but I made it through! Swimming tonight and then Running tomorrow.....Crossfit Bootcamp Day 2 is Wednesday :)
Thursday, March 31, 2011
The start of this week wasn't great at all...and as it is now Thursday, it hasn't gotten any better. I skipped Tuesday...just too much going on and yes I know excuses excuses. Wednesday I did my swim workout and Crossfit....Crossfit is freaking awesome! I learned how to do a power clean, and while its not perfected by any means I can do them!
Swim 1800 yards
400 warm-up
8x 50 drill/swim (drills=L arm, R arm, Zipper, Catch-up)
2 x 100 pull (buoy and paddles)
5 x 100 swim
4 x 50 kick with board
100 cool down
Crossfit Warm-up 20 burpee pull-ups
Strength - find 1 rep max on power cleans...I did the 45# bar :)
Conditioning WOD
15 min AMRAP (As Many Rounds As Possible)
9 dead lifts (using 45# bar)
12 hand release push ups
15 box jumps
I completed 5 rounds + 6 DL...I felt pretty good about it considering I had only done Crossfit once before and it was like a month ago. It was tough though, those hand release push-ups, I really wanted to just lay on the floor. And the box jumps, I am glad I used the shortest box, if not I wouldn't have made it. When I woke up this morning, my whole body was sore, but the good sore :) I am planning on doing Crossfit again tomorrow morning as well as my other workout stuff. This evening I will be doing my run for 50 min, let's hope I can stay mentally tough for it, that has been hard lately with everything else going on.
Swim 1800 yards
400 warm-up
8x 50 drill/swim (drills=L arm, R arm, Zipper, Catch-up)
2 x 100 pull (buoy and paddles)
5 x 100 swim
4 x 50 kick with board
100 cool down
Crossfit Warm-up 20 burpee pull-ups
Strength - find 1 rep max on power cleans...I did the 45# bar :)
Conditioning WOD
15 min AMRAP (As Many Rounds As Possible)
9 dead lifts (using 45# bar)
12 hand release push ups
15 box jumps
I completed 5 rounds + 6 DL...I felt pretty good about it considering I had only done Crossfit once before and it was like a month ago. It was tough though, those hand release push-ups, I really wanted to just lay on the floor. And the box jumps, I am glad I used the shortest box, if not I wouldn't have made it. When I woke up this morning, my whole body was sore, but the good sore :) I am planning on doing Crossfit again tomorrow morning as well as my other workout stuff. This evening I will be doing my run for 50 min, let's hope I can stay mentally tough for it, that has been hard lately with everything else going on.
Monday, March 28, 2011
Miscount...Repeat Week 6
So I came to find out that I was long a week in my preparation for my Half Ironman. So I am repeating Week 6 since I didn't do well in my training anyways. So Week 6 starts off when an off day today. Hopefully I can stick with it for the next 10 weeks...thats all that's left. Kind of crazy that I have already been training for 6 weeks. Crossfit is also going to be a more regular part of my routine too.
Saturday, March 26, 2011
Stupid Weather
So I haven't blogged at all this week but I have done some training :) I wish the weather would have stayed nice this week so I could have done my biking and running outside.
Monday 3/21
Swim 1600 yard pyramid (100, 200, 300, 400, 300, 200, 100)
Tuesday 3/22
missed :(
Wednesday 3/23
Swim 1800 yards
400 warm-up
8x 50 drill/swim (drills=L arm, R arm, Zipper, Catch-up)
2 x 100 pull (buoy and paddles)
5 x 100 swim
4 x 50 kick with board
100 cool down
Bike 45 min on spin bike ... last 25 min in climbing gear
Thursday 3/24
Run 50 min (inside on track)
Friday 2/35 and Saturday 3/26 I took off from training. My body needed to catch up on some sleep and have some time to recover. This change in weather doesn't help either. Hoping to get back on track next week. Pray that I can do it and don't start slacking off. Thanks for all your support so far :) I am surprising myself with how often I am working out.
Monday 3/21
Swim 1600 yard pyramid (100, 200, 300, 400, 300, 200, 100)
Tuesday 3/22
missed :(
Wednesday 3/23
Swim 1800 yards
400 warm-up
8x 50 drill/swim (drills=L arm, R arm, Zipper, Catch-up)
2 x 100 pull (buoy and paddles)
5 x 100 swim
4 x 50 kick with board
100 cool down
Bike 45 min on spin bike ... last 25 min in climbing gear
Thursday 3/24
Run 50 min (inside on track)
Friday 2/35 and Saturday 3/26 I took off from training. My body needed to catch up on some sleep and have some time to recover. This change in weather doesn't help either. Hoping to get back on track next week. Pray that I can do it and don't start slacking off. Thanks for all your support so far :) I am surprising myself with how often I am working out.
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