PastorMan’s BodyBlog

Back to my normal Thursday schedule. Swim & CrossFit
Today’s swim on CrossFit Endurance was: 8 x 50m intervals with a 30 sec rest in between each.
I felt strong today so I did 10 x 50m with 30 sec rests.
There was a young lady sharing my lane who was a SWIMMER. So fun (& humbling) to watch a good swimmer in action. So fluid & strong. She was a machine and kept lapping me. Oh well:)

Tonight’s CrossFit was a good one but not very hard so I added to it. It was:
100 ft Walking Lunges
21 Pullups
21 Situps
100 ft Walking Lunges
18 Pullups
18 Situps
100 ft Walking Lunges
15 Pullups
15 Situps
100 ft Walking Lunges
12 Pullups
12 Situps
100 ft. Walking Lunges
9 Pullups
9 Situps
100 ft. Walking Lunges
6 Pullups
6 Situps

My legs were burning but I still had lots of energy so I did some chest work.
Incline Dumbbell Presses: 70#s x 8; 75#s x 6
Decline Dumbbell Presses: 100#s x 6; 100#s x 5

Felt good. A good day of workouts.
43 yo/m/165#/5′11"

I totally forgot to post Tuesday’s Tri training.
I was scheduled to do a 12 mile bike ride and then the CrossFit WOD that evening.
After the 12 miles I felt strong so I just kept going….and going…and going. I ended up riding 70 minutes and rode an estimated 20+ miles. It was INTENSE and my legs were BURNING.
Later that evening I did an elongated and intensified CrossFit Warmup…4 x 15 of Dips, Pullups, KTE (Knees to Elbows), & Burpees. I was WASTED & ready for my Wednesday rest day.

My usual Monday…swim & CrossFit.
My swimming was for the first time in my new Tri suit. Weird to get used to, but near the end I was doing well.
I did a whole bunch of 50 & 100 yd swims focusing on form. I figure I swam close to 1500 yds today.
Then tonight I did the CF WOD which was:
50 - 45# Sumo Deadlift High Pulls (SDHPs)
21 - 115# Push Presses
50 - 45# SDHPs
18 - 115# Pushpresses
50 - 45# SDHPs
15 - 115# Pushpresses
50 - 45# SDHPs
12 - 115# Pushpresses
All done for time: 21:30
42yo/m/167#/5′11"

My training today consisted of 1050 yards of swimming broken into 3 rounds of: 50, 100 & 200 yd swims.
Then last night I did a modified version of that day’s WOD. It was:
45 Ring Dips
2 min all out sprint on the stairmaster
45 Push Ups
2 min all out sprint on the stairmaster
45 85# Thrusters
2 min all out sprint on the stairmaster

All done in 15:10

So tonight’s CrossFit WOD was 1-1-1-1-1-1-1 of Squat Cleans. My first time doing Squat Cleans was last week’s brutal WOD that was 135# x 45 Squat Cleans.  I’m sure my form is terrible but I do get my butt to the floor. In addition to the squat cleans I did some heavy dumbbell presses to keep working on my chest. Here is tonight’s WOD.
My first time doing 1RM Squat Cleans. Only time doing squat cleans at all was last week’s WOD 135# x 45. There is NO DOUBT my form is terrible and therefore my lifts are much lower than they should be. I’m sure I don’t snatch & rack it properly. I DO make sure I get my butt to the floor, but everything else feels rough. But here they are for what it is worth.
After the CF Warmup (Pullups, Pushups, Dips, Foam Tube Crunches) 3 x 15 of each.
155#
165#
170#
175#
185# (f)
185# PR
185# (f)
In between lifts I also did some incline and decline DB Presses for some chest work.

43yo/m/165#/5′11"

After last night’s very painful WOD I still had 2 workouts in front of me today.
I spent 1/2 hour in the pool reviewing the skills my swim coach gave me in my first lesson. Not sure I am getting it down right, but I hope so. Feeling more and more comfortable in the water.
Then came the bike.
After lunch and a short break to run errands I got on the bike and did a VERY hilly 8 mile loop near my house.
My quads were STILL burning from this weeks HEAVY deads on Tuesday and last night’s 45 x 135# Squat Cleans!!!
But I did it anyway. My time wasn’t that great…to be expected I guess.
7.9 miles in 30 mins = approx 15.5 mph at an average cadence of 92.
I feel good about this week’s training. Very heavy and I look forward to my rest day tomorrow.

Today’s CrossFit WOD was not as tough as I thought it was going to be, but only 1/2 hour later I am already in great pain. Tomorrow will be BAD!!!
Here is what I did:
150 Jumpropes
45 135# Squat Cleans - These are the killers!!!
45 Ring Dips
150 Jumpropes
All in 21:29.
My quads are already in such pain. Wow!! We will see if I can walk tomorrow.

Tuesday’s Tri training is always Cycling in the a.m. and the CrossFit WOD in the evening.
Cycling today was very tough…10 Rounds of 30:10 (That is 30 seconds all out sprint at high gearing & resistance followed by a 10 sec rest = 1 Round) then 5 Rounds of 20:10. My thighs were rubber at the end of the 10 min or so…plus warm up & cool down.

Tonight’s WOD was 1-1-1-1-1 Deadlift 1RM.
After 2 warm up rounds of 135# x 10; 225# x 10 I went heavy
300# x 1
350# x 1 (This was a previous high so I went for it)
365# x 1 (NEW PR!!!) Keep in mind my bodyweight is 167#. That is 2.18 x my BW!!
345# x 1
345# x 1

Felt good knowing I was not fresh from the cycling today.
43 yo/m/167#/5′11"

Today marked a new turn in my triathlon training. I hired a swim coach at the King County aquatic center to teach me how to swim. Don’t get me wrong, I know how to swim, but I want to learn how to SWIM! I’m smart enough to understand that X energy +  Better technique = Longer & Faster. I have asked Wendy to teach me good form. As I expected I am very rudimentary in my swim technique and look forward to her helping sharpen my skills. I spent an ENTIRE HOUR in the pool doing drills.

With that in mind I didn’t expect to do well with my date with "Cindy."
"Cindy" CrossFit’s WOD for today and consists of 20 straight minutes of as many rounds of the following as possible: 5 Pullups; 10 Pushups & 15 squats. The last time I did "Cindy" I completed 24 rounds in the 20 minutes. I didn’t expect to do so well tonight due to today’s swim. I was pleasantly surprised when I completed…drum roll please….
27 ROUNDS. That’s right…135 Pullups; 270 Pushups & 405 squats in 20 minutes. I am VERY PLEASED WITH THIS PERFORMANCE.
Although I came very close to puking at round 25. That was close:)