Duathon Race #2

5-25

205.8#

Run-Bike-Run

1 mile... 7:41
11 miles... 37:54/17.76 ave mph
1 mile... 9:33

1st mile in 7:46. Cut transition time from 3 minutes last week to 2 minutes this week. Pushed it really hard on the bike, passed like 7 people, and one more on the last mile... I will add split times when they are posted

"JT"

5-25

205.8#

Make-up JT… saving legs for duathlon tonight, I will hit Fran as a warm-up tomorrow

21-15-9

HSPU
Ring Dips
Push-ups

9:03

Back Squat 5x5

5-24

206.6#

Back Squat 5x5

Hard to get my mind right to do this the day after CFT. Actually about 18 hrs after. legs were still taxed…

275-315-315-315-275

Crossfit Total

5-23

206.6#

“CrossFit Total”

Back squat, 1 rep… 425
Shoulder Press, 1 rep… 215
Deadlift, 1 rep… 480

CFT=1120

I dont really want to go shout this one from a mountain, but considering the 15-20 lbs I have losr since the last CFT, the time off I took letting my knee heal, not really being able to lift heavy in the last couple weeks, and all the riding and extra cardio I have been doing I am pleased overall. I would like to see my BS get back up in the 450 range hopefully as I get back on oly/power lift 2-3x week that will go back up...

BACK SQUAT 2-23 was 425... 12-13 was 465… 11-4 was 460… 10-13 was 455… 9-7 was 455 just a touch high, 425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs

SHOULDER PRESS 2-23 was 225... 12-13 was 225… 11-4 was 220… 10-13 = 215… 9-7 was 245…. 5-26 was 245… and 260 on 3-11

DEADLIFT 2-25 was 475... 12-13 was 455… 11-4 was 495… 10-13 was 485… 9-7 was 475… 500 on 5-26 and 505 on 3-11

St. John's Bike Ride

2-22

202.8#

St. John's Nixa Bike Ride

40 Miles

Nixa to Clever to Republic back to Nixa

Right at 3hrs

Great route!! Started with some great ups and downs, really fast, then leveled off. Stopped in Republic and had a head wind coming back. 2 dumb girls stopped 3/4 of the way up a hill side by side on ZZ by Wilson's Creek as I went to pass they yelled to stop because of a car... at the bottom--I had time to pass-- and I had a 0mph crash because I stopped so fast I couldnt get out of my pedals... bike is fine, I absorbed the impact :-) just a small scratch on my knee no big deal. Still a GREAT RIDE!! Especially the Buckingham's BBQ they served after

4 RFT: 400M Run & 50 Squats

5-21

203.4#

2 rds of 400M run and 1.5 pood KB swing 50 reps
2 rds of 400M run and 50 push-ups

15:27

Riding 40 miles early tomorrow and wanted to save my legs a bit. Went back and forth deciding between subbing all push-ups, 1 pood x 50, or 1.5 x 25. Don’t know what would have been best, but didn’t like the flow of the 2+2…

As Rx'ed before...

7-10 13:27 on treadmill
5-20 15:48

185# to OH x 20 & 40 Burpees

5-20

204.2#

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

4:37

Screwed this one up…did 4rds of 5 push press and 10 burpees thinking I would crank it out faster but I lost too much time in transition.

"Annie"

5-19

203.0#

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

13:59 PR

:30 faster than 10-29…first time as Rx’ed, usually sub tuck jumps

Duers came along as I went… slow on the 50 singles and lots of misses. rope broke on 40 used w/o partner,,, he was already done,,,, and finished up

Light Back Squat——225 3x3

Fellows Lake Duathlon Series (2-11-.5)

5-18

204.2

1st Duathlon Race

Run 2 miles... 17:39
Bike 11 miles... 40:27/16.6 ave mph
Run .5 mile... 6:51

1:04:00

Didn't push it too hard on the first 2 miles with this being my first race and not really knowing what to expect (17:30ish). It was just over 20:00 when I changed my shoes and got out of the transition area on my bike. Passed 2 riders on the bike, 1 was a mt bike though, and felt great on the ride... aero bars really seemed to help. 2nd transition was a bit faster but my calves were cramped and felt like softballs... I was running the 1st 400M with my ankles locked due to the cramping. My muscles seemed to loosen up and I turned it on the last 400M and passed one more person. Overall I reached my goal... I finished and it wasn't last... probably beat 20/60 and one of about 5 guys that looked to be over 200#. I am excited for the next race as I will push the first run harder and hopefully finish near the middle of the pack (1-11-1 next Tues)

Clean and Jerk 7x1

5-17

205.6#

Clean & Jerk 7x1

95x2-115x2-135x2

185-195-205-215-225-235(f)-230-235-240

Power Clean and Power Jerk,,, need to work on split jerk…. saving legs and knee for duathlon tomorrow. Pleased with 240 power clean... 225 on 1-27

225 on 11-12
250 on 9-5

"Eva"

5-16

204.2#

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (70# DB)
30 Pull-ups

47:35 PR

Note to self... grab DB by the handle not on the head... switched on set 4 made huge difference saving grip. Next time go for all unbroken sets on DB's and sets of 15 on the pull-ups

59:39 on 11-13

7 RFT: HSPU, DB Squat Cleans, L Pull-ups

5-10

209.4#

7 RFT:

10 HSPU
10 GHD Sit-ups
10 L Pull-ups

13:34

Subbed the GHD because my knee has really been bothering me since I ran a half marathon a couple weeks ago. I am trying to take it easy this week in hopes the swelling will go down and I will be 100% for my first Duathlon on Tuesday 5-8.

Weighted Pull-ups
65x5
75x5
85x5

Max Reps = 50 with butterfly kip

7 mins of : 95# Squat Cleans x 10 & 20 Anchored Sit-ups

5-6

203.4#

Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

As Rx’ed

4 Rds + 2 Squat cleans… (finished 5th rd after time)

Sit-ups are much faster anchored for sure! I really tried to catch the squat cleans in a full squat instead of just a power clean + front squat and my transition time could have been a bit faster… really gotta have my mind right next time for a short 7 minute WOD like this, every second counts!

5 Rds of 5 DB Deadlift, Hang (Squat) Cleans, Push Press, Squats

5-5

205.6#

Five rounds of
5 Dumbbell deadlifts
5 Dumbbell hang(squat)cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round

50-60-70-75(f)-75(f)

I made it to squats each time, got 2 on the 5th set….. still finished each round after I dropped the weight. I feel like I had the strength/power to do more weight, it was just difficult for me to keep the DB’s racked and steady on the hang squat cleans and the squats. Flexibility has become a focus of mine so hopefully this will improve.

NOTE: next time can drop the weight between exercises

"Barbara"

5-4

207.8#

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

As Rx’ed

1. 3:06 PR
2. 3:13 PR
3. 3:32 TIE PR
4. 3:35 PR
5. 3:38 PR

17:04 PR

I was shooting for 3:27 or less on each set, but I am very pleased with the PR’s… especially considering my previous times below. Sit-ups still bog me down, but they are getting faster


3:32 - 3:27 - 3:32 - 4:03 - 4:10 (18:44) on 1-2 As Rx’ed

4:18 - 4:56 4:58 - 5:32 6:14 - (25:58) on 9-11 with full sit-ups and squats

4:28 - 4:25 - 4:45 - 4:48 - 5:05 (23:31) on 6-8 with full sit-up and half squats

2:46 - 2:52 - 3:56 - 3:57 - 3:52 (17:23) on 3-3 with crunches and half squats

21-15-9 Squat Snatch & C2B Pull-ups

5-2

205.6#

21-15-9

Power Snatch
C2B pull-ups

6:59

Knee is still a bit sore so I did power snatch instead of squat snatch with rest day tomorrow to give it 2 days off

5K

5-1

205.6#

Bike 21 miles… work on form in the pool for about an hour this morning/early afternoon

Figured almost 3 hrs of cardio was enough for one day, well around 2 1/2 I guess, and my knee started bothering me late in the ride—BAD! I think it is my IT band, gonna roll around on a tennis ball and hope I can hit the squat snatches tomorrow