Heard in the JD household tonight - "My legs are as sore as at the end of an Ironman!". Was so glad to not have CFE lifting today the hard intervals were rough, I'm sleeping alot this week!
A new vid blog:
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Thursday, March 31, 2011
Wednesday, March 30, 2011
Week 2 day 3
Really sore from yesterdays WOD. Only got to bodyweight backsquat for tonight's 5x3 and called it good there as even that was killer. Hit the pool right after Squats and ended up with nice inner thigh cramp throughout my swim. Wow i sound like such a whiner tonight but really, no complaining was had. Theres still plenty of time for that! ;) after warm up swam 6x100 hard and finished the evening with eggs and an apple. I am more interested in nutrition right now than the actual workout as I need quick recovery. Plan to pay good attention to how I feel based on that. Ordered my flavored fish oil and have sweet potatoes ready for a nice hash in the morning....mmmmm.
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- Posted using BlogPress from my iPad
Tuesday, March 29, 2011
Week 2 day 2
Week 2 started with a rest day and thank goodness for that, today was a doozie.
CFE WOD:
4x(30 kb swings, 25 wall ball, 20 pull ups, 15 burpees)
I had to sub thrusters for wall ball and to be honest would take wall ball any day over thrusters. This was a great WOD, one that reminds you of what you ate for breakfast.
I do hate burpees, and this pic preeceded me just laying flat out on the ground in a heap of sweaty, swearing mess!
5k TT
Wasn't pretty. I'm pretty sure I couldn't feel my legs and cursed Josh for this grand idea of moving to a hilly neighborhood. I pulled a 26:40, hardly impressive but I gave it all I had tonight. I felt like I was crawling. I am actually looking forward to swimming tomorrow.
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CFE WOD:
4x(30 kb swings, 25 wall ball, 20 pull ups, 15 burpees)
I had to sub thrusters for wall ball and to be honest would take wall ball any day over thrusters. This was a great WOD, one that reminds you of what you ate for breakfast.
I do hate burpees, and this pic preeceded me just laying flat out on the ground in a heap of sweaty, swearing mess!
5k TT
Wasn't pretty. I'm pretty sure I couldn't feel my legs and cursed Josh for this grand idea of moving to a hilly neighborhood. I pulled a 26:40, hardly impressive but I gave it all I had tonight. I felt like I was crawling. I am actually looking forward to swimming tomorrow.
- Posted using BlogPress from my iPad
Monday, March 28, 2011
Week 2
Got my plan for this week, wow it's going to be a good one! Tomorrow kicks off with a great WOD and 5k TT.
Sunday, March 27, 2011
The experiment IN VEGAS!
Josh took me to Vegas to see Gaga, it was an amazing show as usual. Although on Friday I danced into the wee hours of the morning, i did not CFE. I do have a day off a week so it worked out. Saturday morning we decided to get our CFE on in the hotel gym. Tabata run intervals were a great detox from the previous day, despite those being short I sweat my A* off it was fantatic. Nothing like running 12% grade sprint over the Vegas strip!
We also did the days strength WOD right after the intervals which is typically a no no, but best to get them done? I'm having way too much fun here, back home today. Week 2 of the experiment begins tomorrow.
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We also did the days strength WOD right after the intervals which is typically a no no, but best to get them done? I'm having way too much fun here, back home today. Week 2 of the experiment begins tomorrow.
Posted using BlogPress from my iPad
Thursday, March 24, 2011
Days 4 & 5
I'm about to lose my mind
You've been gone for so long
I'm running out of time
I need a doctor
Call me a doctor
I need a doctor, doctor
To bring me back to life
I think we all go through peaks and valleys with training. If I said that every single day I spring out of bed dying to s/b/r I'd be lying. I do however want to enjoy life, be healthy, be active. However I get there doesn't matter.
After I was beaten up in training for IMSG I knew I wanted to do another to fix my flaws but how? Why? When would i have the motivation to act on making change? I had so many questions, concerns and doubts. And just as we call a doctor when something is broken, I felt I needed a little extra help this go around. Enter Coach Brittany Rutter and Trimax Fitness. Actual CFE style coaching including nutrition, plans to focus on strengths and weakness and most important: mental preparation. Coach and I talked for a long time about why I needed her, my goals (to be discussed shortly) and how I can be as successful as possible. I'm already feeling so much more relaxed and in control about this race than I ever have. Obviously I have the right prescription (for now).
Trimax Fitness Coaching
Yesterdays WOD included deadlifts (still hate em but my form is really coming along). 50 pull ups and dips.
Bike intervals.
Today I am in the middle of another two a day, CFE recovery WOD (kb swings, pull ups, GHD sit-ups, back extension, bench press x 3)
Run TT in a few.
- Posted using BlogPress from my iPad
You've been gone for so long
I'm running out of time
I need a doctor
Call me a doctor
I need a doctor, doctor
To bring me back to life
I think we all go through peaks and valleys with training. If I said that every single day I spring out of bed dying to s/b/r I'd be lying. I do however want to enjoy life, be healthy, be active. However I get there doesn't matter.
After I was beaten up in training for IMSG I knew I wanted to do another to fix my flaws but how? Why? When would i have the motivation to act on making change? I had so many questions, concerns and doubts. And just as we call a doctor when something is broken, I felt I needed a little extra help this go around. Enter Coach Brittany Rutter and Trimax Fitness. Actual CFE style coaching including nutrition, plans to focus on strengths and weakness and most important: mental preparation. Coach and I talked for a long time about why I needed her, my goals (to be discussed shortly) and how I can be as successful as possible. I'm already feeling so much more relaxed and in control about this race than I ever have. Obviously I have the right prescription (for now).
Trimax Fitness Coaching
Yesterdays WOD included deadlifts (still hate em but my form is really coming along). 50 pull ups and dips.
Bike intervals.
Today I am in the middle of another two a day, CFE recovery WOD (kb swings, pull ups, GHD sit-ups, back extension, bench press x 3)
Run TT in a few.
- Posted using BlogPress from my iPad
Tuesday, March 22, 2011
Day 3 - UNBROKEN
For those of you who followed my last IM training you will instantly realize the word above had nothing to do with how I trained. I was constantly in a state of physical, emotional or Mental break down. It was grueling and I got to the starting line no where near where I had hoped to be. I promised myself if I ever did it again, I would not allow myself to be broken. Being an Ironman is not so much about doing the race, but about coming out Unbroken.
Today's WOD:
Front squat: 7-5-5
HPC: 5-5-3-3
shoulder press: 3-3-1-1
tabata double unders
Monday, March 21, 2011
Sunday, March 20, 2011
The Ironman Experiment Day 1
10 K Tempo - Complete
Normally a 10K tempo run wouldn't be something to write about, but I want to document this training as I would any scientific experiment. ;) In my previous IM training, and most Tri training and even run training I was hesitant to run hard. I am insanely injury prone and with high mileage weeks I always felt like I was in conservation mode. That WILL not work in this style of training. When it says to run 85% for the first three miles and 95% for the last three you better do that. If you aren't doing volume you are making up for it in intensity.
Our new neighborhood makes intensity easy to come by, its HILLY. Tonights route took us up Las Sendas. We took our trusty running partners. Donut ended up swimming in a fountain at the end. It was a good run, felt really strong.
Considering this, would be a good contender for the Experiment (in lieu of a long road ride)
Happy training!
Normally a 10K tempo run wouldn't be something to write about, but I want to document this training as I would any scientific experiment. ;) In my previous IM training, and most Tri training and even run training I was hesitant to run hard. I am insanely injury prone and with high mileage weeks I always felt like I was in conservation mode. That WILL not work in this style of training. When it says to run 85% for the first three miles and 95% for the last three you better do that. If you aren't doing volume you are making up for it in intensity.
Our new neighborhood makes intensity easy to come by, its HILLY. Tonights route took us up Las Sendas. We took our trusty running partners. Donut ended up swimming in a fountain at the end. It was a good run, felt really strong.
Considering this, would be a good contender for the Experiment (in lieu of a long road ride)
Week 1 - The experiment REALLY begins
We have been doing a mix of traditional triathlon training a la Joe Friel and CFE for a little while now. Last years IM was a Friel plan. We're ready to take the plunge into sole CFE training.
Our weeks will look like this:
4 CFE strength workouts
6 total S/B/R workouts consisting of: tempo (longer endurance days), sprints, intervals, hills and time trials. Each sport will be repeated twice in a week.
Here is what week 1 looks like, we are approx 14 weeks out.
Sunday - Tempo & CFE Recovery
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Monday - Interval & CFE WOD
8 Min AMRAP Double Kettle Bell Snatch“1 Pood” + Overhead Squat 5 Reps 10 Pulls Ups
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
OR
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Tuesday - CFE WOD
Front Squat: 7-5-5 Power Clean: 5-5-3-3 Shoulder Press: 3-3-1-1-1 Rest 5-10 min. Tabata Double Unders 8x 20sec on, 10 sec off.
Wednesday - CFE WOD & TOSH
On the Min for 7 Min 3 Reps Dead Lift @ 80% of 1Rm Rest 3min For Time: 50 Pull Ups 50 Dips, Rings or Bars.
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Thursday - CFE Recovery WOD & TT
Glute Ham Developer Sit-ups 3 x 15, Glute Ham Developer hip extensions, Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups
Swim:400M
Bike: 8 miles
Run: 1.5 miles
Friday - CFE WOD & Tabata
Our weeks will look like this:
4 CFE strength workouts
6 total S/B/R workouts consisting of: tempo (longer endurance days), sprints, intervals, hills and time trials. Each sport will be repeated twice in a week.
Here is what week 1 looks like, we are approx 14 weeks out.
Sunday - Tempo & CFE Recovery
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Monday - Interval & CFE WOD
8 Min AMRAP Double Kettle Bell Snatch“1 Pood” + Overhead Squat 5 Reps 10 Pulls Ups
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
OR
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Tuesday - CFE WOD
Front Squat: 7-5-5 Power Clean: 5-5-3-3 Shoulder Press: 3-3-1-1-1 Rest 5-10 min. Tabata Double Unders 8x 20sec on, 10 sec off.
Wednesday - CFE WOD & TOSH
On the Min for 7 Min 3 Reps Dead Lift @ 80% of 1Rm Rest 3min For Time: 50 Pull Ups 50 Dips, Rings or Bars.
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Thursday - CFE Recovery WOD & TT
Glute Ham Developer Sit-ups 3 x 15, Glute Ham Developer hip extensions, Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups
Swim:400M
Bike: 8 miles
Run: 1.5 miles
Friday - CFE WOD & Tabata
Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.
5 – 7 wall walks
The “Bear”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Saturday - CFE WOD & Rest DayThe “Bear”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
5×5 Weighted Ring Dips, Rest 180sec between sets: Use Weight Vest or Dumbell between knees
Rest 1min
For Time:
100 Push ups
Rest 5min
Tabata: 8 Rounds of 20sec on, 10 sec off
GHD sit ups,
Rest 1 min
Hip Extention’s
Sunday - CFE WOD & Tempo Hill Climb
Rest 1min
For Time:
100 Push ups
Rest 5min
Tabata: 8 Rounds of 20sec on, 10 sec off
GHD sit ups,
Rest 1 min
Hip Extention’s
Sunday - CFE WOD & Tempo Hill Climb
5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.
Bike: 30min Hill Climb, 4-8% ave Grade.
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.
Bike: 30min Hill Climb, 4-8% ave Grade.
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