Single Leg DL is HARD

CFSB WOD – 11.10.09

Single Leg Deadlift 3-3-3 (each leg): 135# x 3 / 145# x 2 / 155# x 1 

5 Rounds for Time

100M Sprint

20 OH Walking Lunge (25# Plate)

15 Wall Ball (20# Ball)

Time: 12:57

 

 

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Moving WOD

CFSB Team WOD - 11.7.09
AMRAP 20
Box Jumps
Kettle Bell Swings (1.5 pood)
Sumo Deadlift High Pull (95#)
400m Run

I started on the SDHP. It was fun to do it as a team. Another team member's running totally affected how long you spent at a station. I couldn't even keep track of which were more favorable, cause they were all quite painful. My team did 9 rounds to the other team's 8, though there was a run issue where one person on the other team ran a little extra (500m+).

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Helen, Sharks + Volleyball

CFSB WOD - 11.4.09
Back Squat 5×3: 225 / 225 / 245 / 265 (1 then Fail) / 255 / 260 (2 then Fail)

“Helen”
3 rounds for time:
400m run
21 KB Swings (1.5 pood)
12 Pullups

My Helen Time: 16:06

After that, straight to a surf session - see 'Shark Week'.

And finally, some volleyball at 25th Street. I played awful, but I refuse to believe it was because I was tired. I did twist my ankle pretty good while spiking in warm-ups. Excuses are awesome.
Game 1: Mesko/Allen def. Stalder/Arbel 28-19
Game 2: Stalder/Allen def. Mesko/Arbel 15-13
Game 3: Madden/Cleary def. Mesko/Arbel 28-26
Game 4: Anderson/? def. Mesko/Arbel 28-25
Game 5: Mesko/Arbel def. Madden/Cleary 28-19 (finally, a win)

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Week of 1/5/09 - Recovery Week

Mon. (1/5): Surfing
Tue. (1/6): 5k Row - 19:22, Basketball
Wed. (1/7): Basketball, 2.5 Mile Run - Nike+, 1 Mile Run - Nike+
Thu. (1/8): Sick
Fri. (1/9): Basketball
Sat. (1/10): Rest
Sun. (1/11): Rest

Week of 12/29/08

Mon. (12/29): P90X Sandwich - Ab Ripper, Chest & Tris, Ab Ripper
Tue. (12/30): 7 Mile Run - Nike+, 15 min. on Stairs, 5k Row in < 20 min.
Wed. (12/31): P90X Back & Biceps, Ab Ripper
Thu. (1/1): Rest
Fri. (1/2): P90X Yoga, 5.4 Mile Run - Nike+, Kettle Bell Turkish Get Ups - 3x 50lbs.
Sat. (1/3): Volleyball
Sun. (1/4): P90X Legs & Back

New Pool

So Equinox finally finished the pool on the roof. And I had a chance to check it out. Pretty sweet. It's supposedly salt water, but I couldn't tell the difference. Here's what I did while I was there:

30 min. of swimming
15 min. run :: 1.9 miles
KB Swings :: several sets at 40 lb.
Dumbell Flat Bench :: 10 x 50 lb., 7 x 60 lb.
Dual Pulley Lat Pulldown :: 8 x 60 lb., 6 x 70 lb.
Bicep Curls :: 6 x 35 lb., 8 x 30 lb.
Tricep Pull Downs :: 20 x 50 lbs., 7 x 65 lbs.

Mud Run Training

My friend Chris and I confirmed at the end of last week that we will be doing the SBSD Mud Run. And although I wasn't planning on doing high impact training due to the sprained ankle, I figured I needed to be sure I can run the 10k on it. I went to Equinox this morning and ran the 10k (hilly version) without too many issues, though I wasn't very fast. Ankle hurt very little during and a little bit after, but I think I'll be good to go on Saturday. The only concern is some of the obstacles and landings. I think I'll be taping it up or at least wear a brace of some sort. Hopefully there will be no horror stories next week, just victory!

P90X Day 56 (Day 70): Redondo Beach Triathlon

The day has come and gone. I was a little nervous at the start. Chris was not feeling too sick, but wasn't going to test it by competing today. He was there to support me along with Giannina and Una. He also compiled a pretty sweet little highlight reel of my day which you can see below. I'm pretty happy with my time, but even more so with the feeling I got when I finished. It was much more exhilarating than I ever thought it would be.

My swim was horribly slow, but that is to be expected when you're breast stroking your way through a .5 mile swim. Swimming is definitely not my strength. You can check out the results here.



Oh yeah, this was supposed to be a P90X rest day. And the workouts resume tomorrow with phase 3 starting.

P90X Day 45 (Day 59): Some Say I Go Overboard

I mentioned that I was thinking about doing this so it was only a matter of time before I actually did. Once I get an idea in my head...

5.20a -> 7.1 mile run, 78 min.
6.45a -> P90X Phase 2 Continues - Back & Biceps
8.15a -> 14.5 mile bike ride, 53 min.
6.00p -> 15 mile bike ride, 52 min.
7.10p -> 7.1 mile run, 79 min.

This may seem a little crazy to some, but I'm starting to feel like I can do just about anything in terms of endurance and there is really only one way to find out. I always listen to my body though and so far it has only sent mild 'why are you doing this to me' messages. No major distress signals telling me to stop. Knees and joints are holding up okay and now I'm absolutely certain that I'm ready to participate in the Redondo Triathlon which is a little more than a week away.

P90X Day 42 (Day 56): Cardio Day

I missed the Kenpo X workout yesterday due to my Koi pond having some serious issues. In order to make up for the missed cardio workout, I decided to go on my first run. Since we had now begun to do a little swim training in preparation for the Triathlon, it seemed only fitting that I figure out if I can run for some distance.

I had been toying with the idea of running to Chris's house from mine (7.1 miles) before a P90X workout and bike to work. Before I jumped right into that I wanted to see if I could do a distance run without time pressure. So today I ran to the Torrance LA Fitness (5.5 miles), then swam for an hour, then ran back home.

6.45a -> 5.5 mile run, 61 min.
8.00a -> 1 mile swim, 52 min.
9.15a -> 5.5 mile run, 66 min.

I learned a very important lesson in doing this workout. I'm never going to run in board shorts again. I'm not sure how people do that. The chafing was quite painful and resulted in some serious cuts. That was on the run there. On the run back I was smart enough to tuck my wife beater into the trunks which limited the rubbing to the knee area. The weight of wet trunks though was no fun either. The whole experience was not so great, but oh man what a workout.