Last week was too brutal to even bother typing. Relatively this week sounds "fun"
Tuesday April 26th
run time trial - 5miles for time (warm up with a good 10+mins of running and dynamic stretches) then go for it. rolling hills course if possible?!
crossfit = 5rounds for time: 7pushpress (65lbs); 14pushups, 21dble unders or (21tuck jumps)
Wednesday April 27th
swim interval - 8x75m on 90'rest; warmup with 200m free, 200m pull, 100m kick with fins then some 50's where you build speed. focus on good form and strong effort each 75.
crossfit strength = 5,3,3,2,2,1 deadlift. take no more than 2mins bw each lift. warmup well and focus on good form, strong core, squeeze glutes and good finish! BREATHE
Thursday April 28th
bike interval - 5x5k with 3mins easy spin in bw each one. 5k effort is progressive - start each one around 75% and build up!
Friday April 29th
swim tt - 18mins for distance. warmup well a good 500-600m include some fast 25's, then go!
crossfit = version of games open workout #2. deadlift9, pushup12, boxjump15 15min amrap. you choose your weight on deadlift but go for at least 65-75lbs? no higher than 95. box = 20inches
Saturday April 30th
run interval - 2x(2mile hard effort 5mins recovery) then 3x(1/2mile hard effort, 2mins recovery) - warmup with a good 8mins of easy running and dynamic stretches. good form!
crossfit = 4rounds (10pistols each leg - modified off bench is fine, 12pullups, 15swings)
Sunday May 1st
bike tt - 25miles for time. warmup well and then go for it! choose a strong pace to start and challenge yourself to hold it. :)
Tuesday, April 26, 2011
Friday, April 15, 2011
I have promises to keep...
The woods are lovely dark and deep
But I have promises to keep
And many miles to go before I sleep-
And many miles to go before I sleep
Training for a big race is like making a promise. You are promising to yourself that you will be the best you can be on that day. That race is merely the follow through of a promise kept. But sometimes promises are hard to keep, and we are faced with adversity that may allow us to say "I slipped, just this one time.". Ironman is a race of many miles, and time, and alot of pain before you actually get to the 140.6 that is the race. There will be many days you want to break that promise, and today was precisely that day for me.
Physically & mentally today was a battle to keep my promise. I had many more excuses than I had actual reasons to train and that's when making a promise to yourself can get you through. Today's CF WOD of front Squats, pull ups and row I had subbed the row for 400m hill sprints and I literally cursed out loud for doing that. Thought to myself "what's the f$ing point of this anyway?" It didn't help that my neighbor yelled at me 'hey, slow down, nobody is chasing you!' Ha! But there was a point, there is always a Point. I made a promise. A commitment, to do this, to the best of my ability no matter what. And if I cannot say I did that come race day I did everything I could, then I dont feel as if I deserve to be there this time. This race deserves more respect than I have given it. Im proud of my efforts to do this race and feel confident I can sustain and maintain my committment and promise.
With that WOD done I rewarded myself with some damn good training food: cauliflower "rice," carrots, peas, egg and shrimp its paleo fried rice...and then went for a swim! ;)
The swim was tough after a bunch of pull ups this afternoon, but i am loving swimming these days because I loooove my swim fins! I know rediculous right? But hey anything that makes swimming fun is a-ok in my book! These fins are phenomenal and i have tried my share of fins:
By AquaSphere:
Came home, nommed some apple and almond butter and need to hit the sack iI am beat and tomorrows a tough line up! Happy Training and keep those promises!
Posted using BlogPress from my iPad
Week 4 Plan
Yes already nearing the end but here is what we have been up to this week:
Tuesday April 12th:
Wednesday April 13th:
Friday April 15th:
Tuesday April 12th:
- run time trial - 20mins. warmup well with a good 10mins including running & dynamic stretching
- crossfit = 6rds for time - 5deadlift, 8burpees, 11boxjumps (deadlift = 65% 1rm
Wednesday April 13th:
- swim interval - 4x200 with equal rest. try to keep your 200's within 5sec of each other. warmup well with 500m swim/drills
- crossfit strength = 5x3thrusters - warmup with some front squats and lighter thrusters, then go for a big number… reach 80%max?!
- bike interval - 8x(1mile hard effort, 1min easy)- warmup with 15-20mins easy riding with some pickups. ride rolling hills if possible.
Friday April 15th:
- swim tt - 12mins for distance. warmup with a good 800m, include some fast 50's.
- crossfit = 3rounds for time (8front squats 65lbs, 15kipping pullups, 400mrow)
- run interval - 4x1mile repeats with 6mins rest. if you can - get outside - warmup well, run 1mile (rolling hills) with hard effort, rest, repeat!
- crossfit = 12min amrap (5toes to bar, 10pushups, 15kbswings, 20squats)
- bike tt - 35miles - warmup well with 10-15mins include some 45sec fast pedals. hydrate and nutrition (at least 250cal/hour) :)
Wednesday, April 13, 2011
Where was I!?
I suppose it's a good sign when you get behind in blogging, I've been really busy with training, food shopping and just life I guess. But I really want to keep tabs on this so I can look back when all is said and done and see how it all went. So let's see, I think I left off at bike tabatas last week.
Fridays cross fit was a good one, and a swim followed. Saturday consisted of the Very well known, Fran. Fran even has shirts made for this WOD:
It may seem like no biggie, and hey it's even short. But it's the longest few (or in my case 10) minutes of your life. I love Camille Leblanc-Bazinet and she gives some great tips on Fran:
1-Don't wait to have your breath back because it won't happen or maybe it will happen but 20 minutes later. It's a waste of time and if you can't breathe anymore, well we all know a human can stop breathing for 2 minutes without dying . . . so we are okay.
2. Do butterfly. They are a lot faster than kipping pull-up and when they are done right you can almost take your breath back on those.
Never tell yourself that it's hard. Your body is able to give you way more than what your head think. Human is a complicated machine and we don't know our potential .
3. Never tell yourself that it's hard. Your body is able to give you way more than what your head think. Human is a complicated machine and we don't know our potential . . . so go on until your body breaks down. And if that time you don't have a nice Fran time, remember that you improve and the next time you are going to be better. And you can't be better than yourself so don't compare with someone else, just try to beat you everytime and you are going to win everytime.
My favorite is about it being okay to not breathe for 2 minutes, ha! Do Fran you'll know what she means!
My "this hurts like hell face"
Josh got this vid of me finishing my first set of 21 and you'll see 2 mistakes, 1 - form suffers when tired of course and 2- I always walk away from the bar after sets. I need to stop taking this rest.
Saturday night was hard run intervals. It was cold and stormy so I set to the treadmill like a wuss ;) I think Josh expected me to not get off the couch and came all creep stalker like looking for me after his run:
2 things to note, Lady Gaga playing in both bids, hell yes AND I like my shaking my head at Josh, what you think I'm not going to run? Pshhh.
Sunday was a bike TT 90 minute. Nice ride, painful but it's supposed to be! It was a beautiful day outside!
I had almond filled dates rolled in coconut flakes for fuel, so far - like!
So far this weeks training has consisted of CFE deadlifts, burpees, box jumps, ouch and a TT run and today was 80% max thrusters and 200m swim TT's. Paleo is serving me well, energy is good, recovery is good. Am excited for this race it needs to hurry and get here (no it really doesn't I have loads of training yet to do!)
Worlds best recovery shake: hemp protein, strawberries, coconut water, tangerine flavored fish oil!
Happy Training!
Posted using BlogPress from my iPad
Fridays cross fit was a good one, and a swim followed. Saturday consisted of the Very well known, Fran. Fran even has shirts made for this WOD:
It may seem like no biggie, and hey it's even short. But it's the longest few (or in my case 10) minutes of your life. I love Camille Leblanc-Bazinet and she gives some great tips on Fran:
1-Don't wait to have your breath back because it won't happen or maybe it will happen but 20 minutes later. It's a waste of time and if you can't breathe anymore, well we all know a human can stop breathing for 2 minutes without dying . . . so we are okay.
2. Do butterfly. They are a lot faster than kipping pull-up and when they are done right you can almost take your breath back on those.
Never tell yourself that it's hard. Your body is able to give you way more than what your head think. Human is a complicated machine and we don't know our potential .
3. Never tell yourself that it's hard. Your body is able to give you way more than what your head think. Human is a complicated machine and we don't know our potential . . . so go on until your body breaks down. And if that time you don't have a nice Fran time, remember that you improve and the next time you are going to be better. And you can't be better than yourself so don't compare with someone else, just try to beat you everytime and you are going to win everytime.
My favorite is about it being okay to not breathe for 2 minutes, ha! Do Fran you'll know what she means!
My "this hurts like hell face"
Josh got this vid of me finishing my first set of 21 and you'll see 2 mistakes, 1 - form suffers when tired of course and 2- I always walk away from the bar after sets. I need to stop taking this rest.
Saturday night was hard run intervals. It was cold and stormy so I set to the treadmill like a wuss ;) I think Josh expected me to not get off the couch and came all creep stalker like looking for me after his run:
2 things to note, Lady Gaga playing in both bids, hell yes AND I like my shaking my head at Josh, what you think I'm not going to run? Pshhh.
Sunday was a bike TT 90 minute. Nice ride, painful but it's supposed to be! It was a beautiful day outside!
I had almond filled dates rolled in coconut flakes for fuel, so far - like!
So far this weeks training has consisted of CFE deadlifts, burpees, box jumps, ouch and a TT run and today was 80% max thrusters and 200m swim TT's. Paleo is serving me well, energy is good, recovery is good. Am excited for this race it needs to hurry and get here (no it really doesn't I have loads of training yet to do!)
Worlds best recovery shake: hemp protein, strawberries, coconut water, tangerine flavored fish oil!
Happy Training!
Posted using BlogPress from my iPad
Friday, April 8, 2011
Week 3 day 4? Video blog!
I'm a little behind in blogging my training, this were has been challenging but going well. The nutrition changes are helping immensely.
Weekly video blog! :)
- Posted using BlogPress from my iPad
Weekly video blog! :)
- Posted using BlogPress from my iPad
Wednesday, April 6, 2011
Week 3 Plan
Monday 4/4: Off day
Tuesday 4/5:
crossfit = 21,15,9 power snatch(45lb), dips, boxjumps for time
run time trial - 10k for time, warmup well 10mins include 4x30sec pickups
Wednesday 4/6:
crossfit strength = 5x(3deadlift with 5burpees after each round of 3) 90'r bw rounds
swim interval - 12x50 on 90'rest - focus on good hard effort, efficient form; warmup well at least 500m;
Thursday 4/7:
bike interval - tabata 32x (20:10) - make your 20sec intervals hilly and your 10sec flat easy- warmup a good 15-20mins before this ride!
Friday 4/8:
crossfit = 50stepups, 40boxjumps, 30situps, 20burpees, 10pullups (2x) for time
swim tt - 500m for time - warmup well with 200free, 100pull, 100kick with fins and some fast 50's.
Saturday 4/9:
crossfit = fran
run interval - 2x(5mins hard effort 3mins recover); 2x(2mins hard effort 2mins recover) finish 5mins easy
Sunday 4/10:
bike tt - 90mins for distance, warmup with 10mins of easy to steady efforts - then progress though a 90min time trial - think focused and strong - hydrate!
Tuesday 4/5:
crossfit = 21,15,9 power snatch(45lb), dips, boxjumps for time
run time trial - 10k for time, warmup well 10mins include 4x30sec pickups
Wednesday 4/6:
crossfit strength = 5x(3deadlift with 5burpees after each round of 3) 90'r bw rounds
swim interval - 12x50 on 90'rest - focus on good hard effort, efficient form; warmup well at least 500m;
Thursday 4/7:
bike interval - tabata 32x (20:10) - make your 20sec intervals hilly and your 10sec flat easy- warmup a good 15-20mins before this ride!
Friday 4/8:
crossfit = 50stepups, 40boxjumps, 30situps, 20burpees, 10pullups (2x) for time
swim tt - 500m for time - warmup well with 200free, 100pull, 100kick with fins and some fast 50's.
Saturday 4/9:
crossfit = fran
run interval - 2x(5mins hard effort 3mins recover); 2x(2mins hard effort 2mins recover) finish 5mins easy
Sunday 4/10:
bike tt - 90mins for distance, warmup with 10mins of easy to steady efforts - then progress though a 90min time trial - think focused and strong - hydrate!
Sunday, April 3, 2011
Week 2 - complete!
No rest for the weary, just as I sent my progress to Coach Brittany next weeks plan was in my inbox and I about choked on my recovery shake! Looks like this week was just a teaser to the Ironman CFE way and this week "shit gets real" I had a feeling when she signed her email with "deep breath."
To be honest I am scared, but not the "I don't know if I can do this scared" there's a big difference. Old Jen was unsure and feared those kinds of things. I CAN do this, I won't be broken, I am just scared of how badly it will hurt.
Josh and I ended this week with a series of CFE strength WODs, swim TT's, hard run intervals and a 40k bike TT. One of the CFE strength WOD's called for an AMRAP of pull ups and we were getting sick of having to wait for each other so we made our own that we can share. For what they say "those who do pull ups together, stay together". Wait, that's not the saying? Well it should be ;)
Donut got a head pat after someone chalked up! ;)
We also got a little stupid and took 800meter run intervals to the trails. The trails were calling my name and the dogs needed some off leash running. Each run interval called for 20 burps at the end. That was so cruel. But you make do on the trail ;)
I also mentioned that I have revamped my diet, purely from a recovery standpoint. All I care about now is "will whatever I put in my body help my next workout?". I cannot even begin to explain how my body feels after some of these heavy lifting WODs and then I am expected to go run hard intervals, or even bike a time trial later that day. My only chance is that my fuel and sleep are allowing my body to support this training. I have done well with zone eating but have decided to go paleo for the benefits of decreased inflammation. I have a tendency to gain upwards of 5+ pounds when I lift heavy. Or run, bike long or hard. My bodies inflammatory response is insane. I'll carry excuse water for muscle repair for days. I don't need food that triggers extra inflammation, so bye bye dairy and gluten, sugar, etc. Most know I am vegetarian but do eat seafood on occasion. I'll use eggs and seafood and hemp proteins as my main source and veggies and fruits, nuts and seeds. That's it. Simple. Easy, clean.
Breakfast - cauliflower rice and eggs
Lunch - shrimp and guacamole lettuce wraps
Dinner - tilapia tacos
Breakfast - paleo pancakes (coconut flour and eggs with pureed blueberry)
Snack - ingredient for pumpkin brownies, homemade sunflower seed butter
Post workout I am eating coconut water, berries and hemp protein, pre will be eggs and an apple or fruit. During longer workouts I carry dates or other homemade energy foods like those found in Brendan Braziers Thrive Diet book.
Tomorrow is a rest day, glorious glorious rest day. There's Fran on my schedule this week...sigh...
Happy training!
Posted using BlogPress from my iPad
To be honest I am scared, but not the "I don't know if I can do this scared" there's a big difference. Old Jen was unsure and feared those kinds of things. I CAN do this, I won't be broken, I am just scared of how badly it will hurt.
Josh and I ended this week with a series of CFE strength WODs, swim TT's, hard run intervals and a 40k bike TT. One of the CFE strength WOD's called for an AMRAP of pull ups and we were getting sick of having to wait for each other so we made our own that we can share. For what they say "those who do pull ups together, stay together". Wait, that's not the saying? Well it should be ;)
Donut got a head pat after someone chalked up! ;)
We also got a little stupid and took 800meter run intervals to the trails. The trails were calling my name and the dogs needed some off leash running. Each run interval called for 20 burps at the end. That was so cruel. But you make do on the trail ;)
I also mentioned that I have revamped my diet, purely from a recovery standpoint. All I care about now is "will whatever I put in my body help my next workout?". I cannot even begin to explain how my body feels after some of these heavy lifting WODs and then I am expected to go run hard intervals, or even bike a time trial later that day. My only chance is that my fuel and sleep are allowing my body to support this training. I have done well with zone eating but have decided to go paleo for the benefits of decreased inflammation. I have a tendency to gain upwards of 5+ pounds when I lift heavy. Or run, bike long or hard. My bodies inflammatory response is insane. I'll carry excuse water for muscle repair for days. I don't need food that triggers extra inflammation, so bye bye dairy and gluten, sugar, etc. Most know I am vegetarian but do eat seafood on occasion. I'll use eggs and seafood and hemp proteins as my main source and veggies and fruits, nuts and seeds. That's it. Simple. Easy, clean.
Breakfast - cauliflower rice and eggs
Lunch - shrimp and guacamole lettuce wraps
Dinner - tilapia tacos
Breakfast - paleo pancakes (coconut flour and eggs with pureed blueberry)
Snack - ingredient for pumpkin brownies, homemade sunflower seed butter
Post workout I am eating coconut water, berries and hemp protein, pre will be eggs and an apple or fruit. During longer workouts I carry dates or other homemade energy foods like those found in Brendan Braziers Thrive Diet book.
Tomorrow is a rest day, glorious glorious rest day. There's Fran on my schedule this week...sigh...
Happy training!
Posted using BlogPress from my iPad
Friday, April 1, 2011
Week 2 day 5
I've got something shiny and bright and new in my garage, and no I'm not talking about my new car! I've got me a new barbell and some bumper plates to play with too! Sadly I'm equally as excited about this new purchase, it's like my quiver of bikes. Anything that is related to health and fitness is always a good buy in my book! Plus what else am ingoing to do on a Friday night other than:
20 minute AMRAP (as many rounds as possible) of 5 hand stand pushups, 10 deadlifts at 65%, 20 air Squats and 30 ab mat sit-ups? Sounds like a damn good time to me!
I completed 5 rounds and got to the deadlifts of a sixth. I had a good time playing with my HSPU's but am no where near negatives Josh and I threw the bumpers against the wall for a go, no dice. Did most on the floor to 90 degrees. Head rush!
I love my dog cheering me on and I love the plethora of faces I make when I CF!
Deadlifts are getting better, I tend to loathe them as most people know. It's clicking, I am looking forward to working these a bit more...
We did a bad thing again tonight and followed the AMRAP with a TT swim and I had a raging headache. There is a reason they say 3+ hours between CFE WOD and CFE endurance. I'll learn eventually.
I'm starting a nutrition challenge this weekend, think I'll toss the gluten and grains and dairy and all that like all the cool kids are doing. Help a sister out will ya?
Until tomorrow...happy training!
- Posted using BlogPress from my iPad
20 minute AMRAP (as many rounds as possible) of 5 hand stand pushups, 10 deadlifts at 65%, 20 air Squats and 30 ab mat sit-ups? Sounds like a damn good time to me!
I completed 5 rounds and got to the deadlifts of a sixth. I had a good time playing with my HSPU's but am no where near negatives Josh and I threw the bumpers against the wall for a go, no dice. Did most on the floor to 90 degrees. Head rush!
I love my dog cheering me on and I love the plethora of faces I make when I CF!
Deadlifts are getting better, I tend to loathe them as most people know. It's clicking, I am looking forward to working these a bit more...
We did a bad thing again tonight and followed the AMRAP with a TT swim and I had a raging headache. There is a reason they say 3+ hours between CFE WOD and CFE endurance. I'll learn eventually.
I'm starting a nutrition challenge this weekend, think I'll toss the gluten and grains and dairy and all that like all the cool kids are doing. Help a sister out will ya?
Until tomorrow...happy training!
- Posted using BlogPress from my iPad
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