SoloMan Training Blog

6/19/15

2015-07-20T09:08:00.000-07:00

Workout
AM =
5 rnds for time
25 KB Swing (2pood)
25 GHD situps
25 GHD back extensions
25 Knees to Elbows
PM =
1 k swim

Results
AM = DNF...hands started ripping at @ 37 min / end of 4th rnd. Switched to regular situps after two rnds....high rep GHD situps make my back feel wonky....no need to push it. The swim was in a small pool....relaxed.

6/18/15

2015-07-20T09:06:00.004-07:00

Blargh! No WODS today due to traveling....lame.

6/17/15

2015-07-20T09:05:00.003-07:00

Workout
15 min AMRAP
5 Pushups
10 Pistols
15 Machine Pulldowns

Results
7 rnds + Pushups + Pistols + 5 Pulldowns

Notes
This is the mainsite modified to accommodate time and equipment restrictions while traveling in Chicago.

6/16/15

2015-07-20T09:04:00.003-07:00

Rest Day! In Chicago for ARS Sinus Symposium.

6/15/15

2015-07-20T09:04:00.001-07:00

Workout
AM =
20 rnds of
25m swim / 1 min rest
PM =
Death by overhead squat w/ 135#

Results
AM = 28/27/25/24/23/22/22/21/20/20/20/20/20/19/21/20/19/21/21/19
PM = 7rnds + 0

Notes:
Swimming done in small pool. Just fell apart after finishing rnd 7 on OHS. Becca did this wod w/ 65, finished a bit over 5 rnds.

6/14/15

2015-07-14T18:27:00.002-07:00

Workout
AM =
20 rnds of
100m sprint / 1 min rest
PM =
12 min AMRAP
10 x 2pood KB Squat Snatch
50 Double Unders

Results
AM = 22/20/18/18/17/17/16/18/17/18/16/17/16/18/17/18/17/18/16/18
PM = 3 rnds + 3 KB squat snatch

Notes
Running wod was on a wet, grassy field which is very not even and has a slight gradient (hence the alternating times). Cant do a KB squat snatch w/ 2 pood KB very well so it was a snatch followed by OHS....which was still hard, especially on the left!

6/13/15

2015-07-14T18:25:00.000-07:00

Workout
AM =
20 rnds of
20 sec bike sprint / 1 min rest
PM =
5 rnds of
5 min row
5 min rest

Results
AM = 280/260/250/270/270/260/270/270/220/340/290/290/290/290/260/270/260/290/320
PM = 1373 / 1388 / 1398 / 1410 / 1411

Notes
Had some technical issues with the bike, rear wheel was rubbing against the brakes...that accounts for the sudden jump in distance after I fixed it. Otherwise a good day of workouts. Becca did the rowing wod, got just over 1000m each row. Lucy is getting more comfortable with standing on her own.

6/12/15

2015-07-14T18:22:00.000-07:00

Workout
30K Bike ride

Results
Took a bit over an hour

Notes
Rode w/ Aria from his place to Fiesta Island (~2 miles), did two loops (5.4 miles each) and back (~ 2 miles). Nice easy pace. Fiesta island is super flat, it will be a good spot for the main event.

6/11/15

2015-07-14T18:20:00.000-07:00

Workout
AM - 1.5 hr surf session
PM - Death by Front Squats w/ 135#

Results
AM - shitty waves
PM - 10 rnds + 7

Notes
I was planning on swimming after surfing but forgot goggles....I need to start swimming more! Front squats were fine. Becca did it w/ 65#, I think she finished just over 8 rnds.

6/10/15

2015-07-14T18:17:00.004-07:00

Workout
15 rnds of
45 sec sprint / 90 sec rest

Results
20 rnds, marked out a course that I finished w/ 3 sec to spare on the first rnd, finished all but one under the time cap

Notes:
Didn't read the WOD very carefully and did an extra 5 rnds. Thats okay though because I skipped the crossfit mainsite WOD today due to logistic difficulties (woke up to late). Becca went to yoga.

6/9/15

2015-07-09T19:31:00.000-07:00

Workout
5 rnds for time
800m run
30 GHD situps
30 GHD back extensions

Results
44:47

Notes
Switched to regular situps after round 2 as my back was feeling a bit tweaky. Ugh...didnt feel great...a little sluggish.

6/8/15

2015-07-09T19:29:00.000-07:00

Workout
Bike Wod, 2 min on, 2 min off x 12

Results
107 / 116 / 113 / 115 / 115 / 118 / 114 / 117 / 108 / 123

Notes
Used my new odometer on the trainer. I haven't figured out how to set the wheel setting yet, so the distant isn't super accurate. I assume this is in units of 10m.

6/7/15

2015-07-09T19:26:00.002-07:00

Workout
AM = Swimming WOD
PM = Death by Push Press 135#

Results
AM = Bailed on Swim wod....boo!
PM = 11 rnds, 8 reps

Notes
Just slept in during the morning...lamo. Becca did death by push press too w/ 65#, got 8 rnds, 7 reps.

6/6/15

2015-07-06T19:03:00.001-07:00

Workout
AM = 12 x 600m run w/ 2 min rest
PM =
42-30-18
Wallball (20#)
Sumo Deadlift Highpull (75#)
Box Jump (20in)
Push Press (75#)
Row (Calories)

Results
AM = 2:51 / 2:49 / 2:45 / 2:42 / 2:42 / 2:45 / 2:48 / 2:50 / 2:47 / 2:46 / 2:45 / 2:40
PM = 27:24

Notes
Becca did the PM wod w/ the bar and 10# ball. Beat me by 3 seconds!

6/5/15

2015-07-05T19:45:00.002-07:00

Workout
3 rnds for time
21 x pullups
15 x Handstand Pushups
9 x 135# Thrusters

Results:
15:09

Notes:
Did this w/ Becca (65#) and Lauren. Becca finished just over 21.

6/4/15

2015-07-05T19:44:00.003-07:00

Workout
1. (6mile bike + 2 mile run) x 2
2. 1 hr of beach volleyball

Results
1. 39:35 1st rnd, 2rnd DNF
2. Won 2 games, lost 2 games

Notes: Second rnd of the bike was interrupted by a July 4th fun run which took over the lake course.

6/3/2015

2015-07-05T19:40:00.003-07:00

Workout
5 rnds for time
10 back squats @ 185
10 Deadlifts at 285
1 x 540m run
2 min rest

Results:
45:35

Notes:
Becca did the wod too (65/115) and beat my by ~ 1 min! Grrrrr!

6/2/15

2015-07-02T20:36:00.001-07:00

Workout:
5 rnds of max weighted (20lbs vest) ring dips

Results:
5-6-7-6-5

Notes:
The weight makes kipping much more tricky. Becca did this wod w/ the band and got 12-12-11-11-14.

6/1/15

2015-07-02T20:34:00.000-07:00

Workout:
3 rnds for time
100 L Pullups

Results:
21 min ~ish

Notes:
Did this w/ Becca alternating on the bar. She finished 50 w/ the band in 17:30ish and I had 20 left to go so I finished up. Not legit L pullups for most (...really all) of them but the abs felt it anyway.

6/30/15

2015-07-01T08:38:00.003-07:00

Workout
AM = "30's" Bike

Results
No idea....I need to get a bike computer/odometer.

Notes:
Finished 2nd year of residency....sweet.

6/29/15

2015-06-29T20:14:00.001-07:00

Workout
AM = "30's" Swim
PM = 3 rnds for time of 400m run + 21 thrusters w/ 35#KB

Results
AM = End up swimming 2 laps in the community pool per rnd w/ 5-6 seconds to spare
PM = 14:59

Notes
Ran around our block which is closer to 600m. Ran barefoot.

6/28/15

2015-06-29T20:09:00.002-07:00

Rest Day

Went for a long walk with the family...carried a 23lbs kid most of the way. Bought some pistachio icecream....yum.

6/27/15

2015-06-28T08:18:00.002-07:00

Workout
1. 2 hr surf session
2. 10k bike + 2mi run TT x 2 (10 min rest)

Results
1. Small surf but fun
2. First round finished in 48:32, second rnd finished 1.25 miles before Becca picked me up (late for dinner at inlaws) in around 39min

Notes:
I needs to get some bike shorts pronto!

Final Countdown: Day 8

2011-06-16T18:18:00.001-07:00

Workout:

5 min AMRAP
25 x Double Unders
10 x 70lbs Kettlebell Swings

Results:
4 rnds + 25DU + 5 KB

Final Countdown: Day 9

2011-06-15T16:25:00.000-07:00

Workout:
1. "Fran"
21-15-9
95# Thrusters
Pull Ups

3 hr rest

2. For time:
21 x 225# Deadlift
50 Squats
21 x 135# Push Press
15 x 225# Deadlift
50 Squats
15 x 135# Push Press
9 x 225# Deadlifts
50 Squats
9 x 135# Push Press

Results:
1. 4:33
2: 11:11

Notes:
Fran was about 15 seconds off my PR. As usual the thrusters were unbroken, but the pullups slowed me down. The second WOD was a nice mix between somewhat heavy load and lightweight repetitions. Overall, it's feel pretty good.

Other News:
Becca got her first kipping pullup yesterday! Hooray!