MaryStella's Triathlon training crossfit endurance

[MaryStella]

I volunteered at the Steamtown Marathon today. Originally I had wanted to run this race as my first marathon but with my injury it just wasn't in the cards for this year so I decided to volunteer and offer support to all of the athletes that were participating. I did traffic control and runner support right after mile 25 on the home stretch to the finish. It was a fun time but I have almost no voice left after standing for 5 hours and cheering for 4. Had to get a quick workout in before heading to the race. I did 100 burpees for time. I was not looking forward to doing this one but got through it in 11:46. Thought I would get it done in under 10 but I guess I didn't push through the pain fast enough that early this morning. After the race I had the opportunity to take a 1 hour and 15 minute bike ride with my friend jeff. I took my mountain bike so I could get used to being on it for that long since Ill probably use it in the adventure tri on saturday. Quote of the trip jeff said to me, mary hills make you stronger, me to jeff, i am going to be one strong dead person. Averaged 14.5 mph. there were some hills on our route but also a long stretch of fairly flat terrain. Im going to commute on the mountain bike all week and just get really used to it. I prefer my road bike but Ill get used to it. avg hr was 142, my legs were sore still from yesterdays race but I wanted to get the ride in because of the nice weather and I just wanted the time on this bike.

 

Food was crap today since I was standing outside forever and then rushing around trying to get other things done.

 

bfast - 2 tofurky breakfast sausage, 1/2 bagel w soy cream cheese

 

lunch - vega wfo w/coconut water

 

snack - clif builder bar 20g protein

 

snack #2 - 2 - 1 ounce clif builder bars - i know this wasn't in the plan but i needed to go for my bike ride and I was already starving. I thought this was the best thing to do.

 

dindin - 6 oz tofu, red pepper, spinach, onion, corn tortilla, black beans, avocado

[MaryStella]

swim - 100 warmup then

3 rounds of

100 - six beat switch

100 - catch up

100 - finger tip drag

100 - fist

100 - hand entry

1,500 of drills followed by 2 laps of perfection! working on stroke count i swam both 25's with 16 strokes across the pool!!!! It really can be done! I felt like I was swimming really slow and not taking a stroke until I needed it to keep moving but I did it! Now I just have to keep doing it. sadly I didn't have anymore time to work on it today.

 

Bike wod - 3 rounds of 1 minute on 1 minute off, 3 minutes on, 3 minutes off, 6 minutes on, 6 minutes off. Did this on the trainer and it was just hell! Distance was 7.21 although i don't know how accurate that is. avg hr 144 avg speed 13.9. I was really tired after this wod.

 

bfast - 1 cup strawberries, 2 cups soymilk, 7 grams hemp protein, 2 tbsp ground flax

snack - 1 scoop vega w/ coconut water, 3 almonds

lunch - 1/2 cup black beans, 1 green pepper, onion, 6 oz tofu, spinach,

snack - 1 scoop vega w/ coconut water, 3 almonds

dindin -6 oz grit tofu, 1 cup red beets, 1 corn tortilla with 1 tsp peanut butter (weird meal but i was rushed)

[MaryStella]

swim - 100 warmup then 2 rounds of 500 drills followed by 500 time trial

drills sets were:

100 - 12 kick switch

100 - catch up

100 - finger tip drag

100 - fist

100 - hand entry

 

1st 500 TT was - 10:10

2nd 500 TT was - 10:01

 

cf wod clean & jerks

55 x 3

55 x 3

65 x 3

65 x 3

75 x 3

worked on form for this mostly, may have had more reps. its been awhile since i did them because of injuries.

 

Got my mountain bike fixed today so it is ready for the race this weekend. Then when commuting home the chain got totally jammed and I spent 20 minutes on the side of the road trying to pry it loose. it was kinda ridiculous.

 

 

bfast - 2 cups soymilk, 1 cup strawberries, 7 grams hemp protein, 2 tbsp ground flax seed

snack - 1 scoop vega - 3 almonds

snack - 1 scoop vega - 2 almonds - just really hungry no way i would make it to lunch without being really crabby

lunch - 6 oz grit tofu, 2 cups spaghetti squash with 1/2 cup tomato sauce

dindin - 6 oz grit tofu, 1/2 cup mashed potatoes, 3 cups of broccoli (didn't finish)

[MaryStella]

no post yesterday because my internet was down so this is a long catch up post.

10.13.10

had to do the filthy fifty first thing in the morning or there is no way I would have gotten it done. I was dreading it a bit especially the wallballs burpees and double unders at the end.

 

50 box jumps @ 24 inches

50 jumping pullups

50 kettlebell swings @ 35 lbs

50 lunge steps

50 knees to elbows ( the form was horrible on these!)

50 push press @ 45 lbs

50 back extensions

50 wallballs, 14lb ball @ 9ft target

50 burpees

50 double unders

time 41:10 - slower than last time which i think was 39 sometime.

 

bike wod - 2 x 12 minute time trial on 4 minute rest. I found a 2 mile hill that took me 13 minutes to climb so i was a little over on the time but i wanted to reach the summit before i stopped. took me about 3:30 to descend so i got a little rest at the bottom before it was time to head back up the hill. my legs were wasted after this and the filthy fifty. Went to bed sore and woke up sore!

 

didn't feel all that well all day, not sure if i have an ear infection or whats going on. I feel like I have water stuck in my ear and my throat hurts. Im drinking my tea, and put some swimmers drops in my ear.

 

bfast - 2 cups soymilk, 1 cup strawberries, 7 grams vega sport performance protein, 2 tbsp ground flax seed, stevia

mint tea

snack - 1 scoop vega - 3 almonds

yunch - 6 oz grit tofu, 1/2 cup mashed potatoes, 3 cups of broccoli (didn't finish)

mint tea

snack - 1 scoop vega - 3 almonds

dindin - zone version of pad thai - using fresh bean sprouts instead of noodles, 6oz tofu, bean sprouts, 1 cup sesame carrots

 

10.14.10

felt good when i got up so headed to the pool

100 warmup, 100 fist, 100 hand then into the workout, not much time for drilling today.

100 @ 1:49, 200 @ 3.48, 300 @5.53, 400 @ 8.03, 500 @ 11.35, 600 @ 12.37 on 20 sec rest.

the 500 and possibly the 600 might have an extra 50 in there, i was getting tired and not being a good lap counter. Also form was breaking down I was going back to my old bad way of straightened my arms in the water of pulling under me I had to keep thinking about it to force myself to stop it.

 

feeling crappy after the swim again not sure whats going on.

 

30 minute AMRAP of

5 deadlifts @155

10 pullups

15 box jumps @ 24 inches.

got 9 complete rounds and to the 3 box jumps of 10th round. Thought I would have at least 10 rounds if not more. I tore my hand open on the 9th round of pullups. I was getting through the wod but i didn't have great energy for it.

 

bfast - 2 cups soymilk, 1 cup strawberries, 7 grams vega sport performance protein, 2 tbsp ground flax seed, stevia

decaf green tea

snack - 1 scoop vega - 3 almonds

mint tea

yunch - zone version of pad thai - using fresh bean sprouts instead of noodles, 6oz tofu, bean sprouts, 1 cup sesame carrots

snack - 1 scoop vega - 3 almonds

dindin - 6 oz tofu, 1/2green pepper,1/2 red pepper, 1/2 cup black beans, 1/3 cup onion, 3 tbsp avocado

[MaryStella]

slept in the morning which was weird because I was so out of it when I had to get up for work like I could have slept forever. But I felt much better than I have the last few days. My ears are still itchy but no other symptoms. Not sure if it was an allergy thing or a cold I fought off or what but hoping it really is over and happy to be feeling better. today was a light day in the schedule. only did my bike commuting to work and the gym and home which is about 12 miles and a little over 30 minutes of riding but none of it was hard. Spent my gym time trying to stretch things out a bit and get ready to race tomorrow. that's weird too because i always feel better when i stretch yet I always feel like I need more stretching. Im doing the bike leg of a tri tomorrow. it is a 20 mile course that is on crappy gravel and dirt roads with lots of hills from what ive gathered. Should be a fun time although it is going to be cold and windy. Hopefully no rain though. probably one of the last races im doing for a bit so im going to have a blast. I love racing and I will miss it.

 

bfast - 1 cup strawberries, 2 cups soymilk, vega sport performance protein, 2 tbsp ground flax seed

snack - 1 scoop vega/coconut water - 3 almonds

yunch- 6 oz tofu, 1/2green pepper,1/2 red pepper, 1/2 cup black beans, 1/3 cup onion, 3 tbsp avocado

snack - 1 scoop vega/coconut water -3 almonds

dindin - 6 oz grit tofu, 1 1/2 cup red beets, a little cauliflower

 

I still didn't get my vegetarian zone book. it's been forever if I don't get it this week Im goingto reorder it from somewhere else. im going ack to the dr on tuesday. maybe ill be able to start running again something soon. I doubt it but maybe.

[MaryStella]

Rode the bike leg of the Chilli Challenge Tri today. Decided to take my road bike and it was the right choice because we were the 1st place all female team! whoo hoo! It was a cold morning on the bike for sure especially because of the high winds. This tri is a little different. It started with a stand up dash to our bikes. Then mass chaos ensuing as everyone was trying to unrack their bikes, mount, clip in and take off all at the same time. The mass bike stat thre drafting out the window for the entire race they said that would not be enforcing it. I didn't let the start rattle me I stayed aggressive getting out of there and onto the road. Sucess number 1 was i didn't face plant while running in my road shoes although not the best for the heel situation. It was a hilly course (climbed from 600 ft to 1300ft) on some crappy roads and dirt & rock roads. It would have been easier to ride a mountain bike for sure but I don't think as fast. I was lucky enough not to get a flat. There were a few times were my bike wasn't all that stable but overall I only really almost fell twice. There was a very long stretch of rocky dirt road with a constantly winding hill. People were dismounting and walking up the hills and I was refusing to do it until I came to the final 20 ft or so where I almost wiped out twice because the grade was so steep on the hill. At that point I decided it would take less time to walk/run the bike up that part. There was a great descent immediately following this climb with winding turn after winding turn. I rode with so much gear on because of the wind that i was sweating a decent amount in the freezing cold but not taking in enough water. I was like an ice block when i got off the bike. I had to dismount and give my bike to a volunteer so I could run down to our kayaker. as soon as the hand off was complete I took a rest on the ground as i had no issues keeping the HR up today. Had to change out of the frozen gear most of which was covered with snot and get out chilli cups! I actually loved these awards because they were hand spun pottery bowls with chilli challenge written in them. They put a little metal placard on it with out place and the year. Much more useful than a trophy and just much kooler. Anyone that won't a chilli cup actually got a free bowl of chilli in it but i passed on that since I don't do the meat thing. Today was actually one of my worst days zoning yet. Mostly because I was gone all day I still zoned but would have liked better food choices.

 

bfast - 6 oz grit tofu 1/2 bagel w. vegan cream cheese

snack - 2 scoops vega with wfo

lunch - clif builders bar

snack - clif builders bar

and another snack - clif builders bar - all i had access to

dinner - Hummus with steamed broccoli, cauliflower and carrots, 1/2 bagel w/ vegan cream cheese, Decaf Chai Tea.

 

Got a little swim in today - a little shy of 30 minutes, didn't have time to do any drills because i didn't know when I was going to get kicked out of the pool so I set right into doing my stroke count swimming. I was sucessful at getting a few laps at 16. I think I even got one at 15! but in general i feel like I am moving really slowly to accomplish this. Mostly I was ended up with 18 - 20. It does feel more fluid but not as fast. Happy I got to do because my legs were a little sore after the race but the swim loosened them up and they feel better now. way better than they did when i was actually on the bike.

[MaryStella]

12 minute amrap of 10 front squats @ 65 lbs and 10 ghd situps. 8 full rounds. not sure how I feel about the weight I choose. I warmed up to 75 pounds before I started but I picked 65 because I felt like it would keep my bar moving at a good rate of speed. I would probably go heavier next time. I've got a stabilizer muscle spasmed in my back. Just needs to calm down for a few days. Ive got an icy hot patch on it because injuries that close to the spine tend to hurt more. due to time constaints today i did 32 rounds of tabata on the bike since i couldn't get outside to ride. I tried to push a really hard gear even though it meant a slower cadence. got slightly less distance on my garmin data but a higher avg and max hr. not sure what is better trying to push a harder gear even if it is slower than spinning faster through a lighter gear when on the trainer.

 

bfast - 1/3 cup onion, 1/2 cup pinto beans, 1/2 green pepper, 1/2 red pepper, 6 ounces soysage, avocado

lunch - 1 cup soy yogurt, 1/2 cup blueberries, carob powder, 2 tbsp ground flax, vega sport performance protein, 9 almonds

snack - 2 scoops vega with coconut water, 3 macadamia nuts

dinner - 6 oz grit tofu, 1/2 cup red beets, 24 stalks asaparagus

[MaryStella]

Back still sore today so no crossfit workout. Swam this morning, 200 to warmup then 500 of drills. 100 12 beat switch, 100 catch up, 100 finger tip drag, 100 fist, 100 entry then a 30 minute swim focusing on form and stroke count over speed. I did clock one 25 just to see what the speed differential was compared to if i was swimming hard and it took me 27 seconds to get 16 strokes completely across the pool no flip turn which would have been about 20 seconds if I was going hard for time. I always feel like I dont want to get out of the pool but it is usually time to go to work. Since no crossfit wod I took an hour bike ride on my mountain bike. Did a 10 mile hilly loop. Legs were still sore from the trainer tabata last night. Really hoping the back is better tomorrow so I can get back onto my training schedule. That being said my legs are hurting and my abs hurt when i rode my bike, When I laughed etc! ah ghds!

 

bfast- 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 3 mac nuts, vega sport performance protein

mint tea

snack - 1 scoop vega wfo. w.coconut water & 6 almonds

snack - 1 scoop vega wfo w.coconut water & 3 almonds

lunch - 1/3 cup onion, 1/2 cup pinto beans, 1/2 green pepper, 1/2 red pepper, 6 ounces soysage, avocado

Dinner - 6oz grit tofu, 1 1/2 cups green beans, 2/3 cup yams

 

 

Found out today that the tri I did last weekend where I thought we didn't place my team actually got 3rd!!! Have to get my award in the mail. There was some screw up with the timing chips.

[vivalasvegans]

that sounds like crazy but fun bike race. congrats on winning!

[MaryStella]

thanks viva!!

 

Back is feeling better today. Swim - 100 to warmup, then had to cut my drills down to 250 or 50each due to time. Then swam 2,000 yds at 80%. I don't have a waterproof heart rate monitor so I don't know for sure mostly my Rate of perceived exertion. Time: 43:40

 

breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 9 almonds, 2 tbsp ground flax, carob powder, vega sport performance protein

snack - 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 3 mac nuts, vega sport performance protein

yunch - 6 oz grit tofu 1 cup roasted yams

dinner - thai salad, tofu & veggies

 

CF WOD - 3 round of 100 meters of walking lunges, 50 air squats, 25 pushups

time: 20:59

 

Had a dr appt today and got a pair of orthotics. I need to start wearing them for a few days then I can attempt to start jogging/walking and see how it goes pain wise. I hope they make a difference because I want to get back to unrestricted training as soon as possible

[MaryStella]

Woke up sore today. Took a longer warmup as a result with lots of stretching.

warmup cleans were 65x5, 70x5, 75x3

 

Then 15 cleans with 1 minute rest between lifts.

first 10 were at 75 last 5 were at 80.

 

Still working the form on my cleans since i haven't done them in a much lately.

 

Bike - 3 x 7 minutes on 3 min off - decided to ride jumper road. Rode a mile warmup then the plan was to ride up jumper for 7 minutes and descending ofr 3 minutes no matter where i was on the hill. what ended up happening was i rode the hill 3 times because I could see the crest of the hill when i hit 7 minutes and i just wanted to finish it. so my intervals actually went

1 - climbing 9.27 recovery 3:50

2 - climbing 9:32 recovery 3:18

3 - 10 minutes of climbing - started the ascent and actually thought wow! am i going to make it again? my legs didn't have much left in them. I told myself I had to. mile ride back to work. def feeling the legs today.

 

breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 9 almonds, 2 tbsp ground flax, carob powder, vega sport performance protein

snack - 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 3 mac nuts, vega sport performance protein

yunch - 6 oz grit tofu 1 cup roasted yams

dinner - thai salad, tofu & veggies

[MaryStella]

still a little sore today but much better than I was feeling yesterday. swim - 100 warmup then 5 x 100 of drills

100 - six beat switch

100 - catch up

100 - finger tip drag

100 - fist

100 - hand entry

followed by 5 x 50 yds on 10 seconds

1 - 46

2 - 48

3 - 48

4 - 48

5 - 48

then another round of the the 5 x 100 drills. this was the slowest ive probably every done my drills!

 

warmup pullups, pushups, negative dips, airsquats, squats 45 x 5, 65 x6, 95x5, 115x5, 135x1

cf wod - 3 rounds of 5 back squats @ 135 and 20 ring dip (negatives)

time - 5:41

Felt good with the weight that I choose for the back squat. I doubt I could have gone heavier and kept good form (depth). I don't have ring dips so I did a negative dip which consisted of me jumping up in the rings to full lockout then lowering myself as slow as I could to the bottom of the dip. Thought being I will gain more strength out of these than doing either dips were I assist with my foot to lower body weight or a box dip. This was a quick wod so I spent some time stretching and foam rolling.

 

here are the changes Ive seen since being on the Zone Diet for 29 days. I was going to assess after a full month but I am going to be away the next couple of days and I wanted to make sure it got done. It won't really change that much in 2 days. So far I have lost 6.2 pounds which is a 3.4% reduction in body fat. I gained .8lbs of muscle mass. I had a 1.7% increase in percentage of body water. I have the metabolic age of a 22 year old down from that of a 29 year old. I am actually 33 years old. My visceral fat (fat stored around your organs) went from a 3 rating to a 2 rating. That's the stats but how do i feel. I feel thinner and my abs look better! I think my energy and recovery are about the same. The only negative part of this so far has to be that there are definitely times when I feel hungry, sometimes even after I just ate. To clarify that I am not starving but I am not eating to the point where I feel really satisfied all day long either. I can see where long term that could be mentally draining. I am please with the results so far especially since I still didnt get a change to read my zone book and I haven't received my vegetarian zone recipe book either. I really look forward to learning from both of those about how to do this better. For month one I think I did a decent job at it. I didn't really feel the need to have cheat meal yet. That being said this is the first time in my life where I really felt like I was a on a "diet". I've never been so structured about my nutrition and that is saying a lot and I thought I had a pretty clean diet going into this. I never had a hard time transitioning to a vegan lifestyle and I didn't really have an issue doing the zone so far but it is a more controlled way of eating compared to what I did before fpr sure. Do I think it is better? I am honestly not sure yet. Why? Certainly it is good from an endurance athletes perspective of not having to drag more body weight around a course as long as the power to weight ratios are the same or improving. But can't say I saw dramatic performance results from it yet. Will I continue to do it? at this point yes I will continue to do it. It will be beneficial to really lean out more and see what happens. What I am looking for mostly is the performance to change.

 

breakfast 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 3 mac nuts, vega sport performance protein

snack - 2 scoops vega wfo w/coconut water and 2 tbsp ground flax

lunch - 6 oz grit tofu, 36 stalks asaparagus, 3 almonds

dinner - 6 oz tofu, 1 red pepper, 1/2 cup beans, 1/3 cup onion, 3 tbsp avocado

[MaryStella]

10.22.10 - probably only doing one wod today and tomorrow as I am headed to nyc and then upstate a bit to Tarrytown. Going to see the blaze and to a haunted house in Sleepy Hollow. Going to the NYC vegetarian festival tomorrow.

 

Swim Wod

 

100 swim

 

200 pull buoy

 

100 kick

 

100yd swim 10 sec rest

 

75yd swim 20 sec rest

 

50yd swim 30 sec rest

 

25yds swim 40 sec rest

 

200 kick with fins on board 1 min rest

 

300 pull buoy 1 min rest

 

200 kick with fins on board 1 min rest

 

500yd TT rest 2 min - 9:33!!!!!! Most likely my best 500 swim yet!! just tried to stay really focused and push the entire way even when I was tired and hurting. I need to learn to suffer more in the water.

 

This next set was a lot tougher after the 500. It felt ugly.

 

25yd swim rest 30 sec

 

50yd swim rest 20 sec

 

75yd swim rest 10 sec

 

100yd swim all out!

 

Cool down:

 

50 swim

 

50 breaststroke

 

50 swim

 

50 breaststroke

 

My chest are shoulders were hurting today from the ring dips yesterday so I tried to loosen them up with the breaststroke. They still hurt.

 

reakfast - 6 oz scrambled tofu, 1 cup soymilk, 1/2 cup blueberries, 1 cup strawberries, 2 tbsp ground flax seed

snack - vega wfo w/coconut water & 3 mac nuts.

[vivalasvegans]

so glad you posted about how the zone is working for you. do you see it working for you as you increase endurance training and mileage? hope you're having fun in nyc!

[MaryStella]

@viva - I do think it can work under those conditions put it would have to be adjusted from what I am doing now. Ill let you know when I get to that phase of it.

 

spent yesterday and and today between tarrytown and NYC. Diet was off a bit but overall not that bad.

 

friday - lunch - ceasar salad, mexican timbales (seitan, black beans, Guacamole, sauteed kale), Chocolate mousse pie (tofu, no refined sugar but delish!) Never ended up eating dinner. Walked around the jack o latern blaze and the horseman's hallow. Lots of field, gravel, dirt, unstable walking. My heel hurt last night and today. That's not a good sign that just walking makes it that unhappy in my opinion. How am I going to run again?

 

saturday - morning workout was sitting in the hot tub. Ended up being up really late last night and actually sleeping in a bit. It's been a long time since that happened. There was a tiny pool I jumped in after the hot tub to cool down. I did some laps of breakstroke, backstroke and butterfly for a few minutes just to try to loosen things up. This pool was the perfect size for the shape my fly is in. Its strong for about that long only. Went to the Vegfest in NYC today.

 

breakfast - clif bar & 3 mac nuts

snack - clif bar & 3 mac nuts

lunch - tempeh bacon, 2 seed waffles (hemp, flax, chia)

snack - vega vibrancy bar & 6 mac nuts

dinner - vega wfo w/ coconut water & 1/2 cup blueberries

 

Didn't get home in time to ride outside today. so I did 90 minutes of 1 minute on 1 minute off on the trainer. total beatdown!

10 minute done - damn this hurts, this is going to be rough

20 minutes deep - ok I'm ready to be done with this

30 minutes deep - this is really tough not even half way. put your head down and just keep peddling

45 minutes deep - half way - felt like I could be done. legs hurt, tired and thinking how am i going to make it through the second half because it isn't going to get easier

50 -60 minutes deep - getting disoriented. just not feeling well

70 minutes deep - don't have the energy to think or feel anymore, assessing is over

80 minutes deep - i think im going to make it but not completely convinved

90 minutes done - ouch!

[Jason X]

way to grind out your 90 minutes of bike training!!!

[MaryStella]

feelin strongrrrr!!! thanks jason!

CF WOD - 4 rounds of 50 box jumps @ 24 inches, 25 knees to elbows, 15 pushups. time 30 minutes on the dot! Before I started this wod I said I wanted to get it done in under a half hour. I just made it! Tore some skin off my hand on the K2E but overall I think I am getting stronger. I felt I was able to handle that many box jumps better than I used to. I also didn't have to break any of the sets of pushups. Chest to deck on all of them although I am sure they weren't the prettiest of pushups. tough wod but i liked it. Took a 2 hour and 9 minute bike ride today. Covered 32.72 miles. Avg 15.2 mph. It was a relatively flat course some hills but no major climbs. really scenic following the river. Great ride this time of year with the folliage. my lower back was really sore from about mile 20 on. I did some foam rolling after my cf wod this morning and I noticed my lower back was really sore when I was doing that too. I am not really sure why.

 

bfast - vega wfo w/coconut water & 2tbsp ground flax

lunch - 6oz tofu, 1 cubanelle pepper, 1 poblano pepper, 1/3 cup onion, 1/2 cup black beans, 3 tbsp avocado

snack - 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 9 almonds, 14 grams vega sport performance protien

dinner - 6 oz cumin lemon tofu, 2/3 cup baked sweet potato, 3/4 cup baked ruttabaga

[lobsteriffic]

wow, nice trainer ride! I live in a high traffic area so it looks like I am going to have to start doing more of those. Do you just gear up for the 'on' intervals so you have high resistance and pedal as hard as you can? I haven't done intervals on the trainer before.

 

Hope the back is feeling better

[MaryStella]

10.25.10

Woke up pretty sore today. Was hoping the swim was going to loosen things up. it really didn't help much. warmup - 200. Then i went right into the wod since I didn't have much time. 15 x 100 yds on 30 seconds rest. My first 5 efforts were in a lane where water was filling the pool and pouring right onto my swim and flip turn. Nothing I could do about it so had to swim through it literally. not fun but I guess the cold water was a wakeup for a monday morning.

1 - 1:50

2 - 1.50

3 - 1:50

4 - 1:50

5 - 1:50

6 - 1:48

7 - 1:49

8 - 1:50

9 - 1.49

10 - 1:50

11 - 1:47

12 - 1:49

13 - 1:49

14 - 1:49

15 - 1:48

I really expected to be under 1:50 for these. I just couldn't get my time down on them, kinda disappointed. not sure if it was cuz I was so sore. reps 13 - 15 I was definitely tired and just pushing to get through those.

 

then the dreaded cf workout of the day. I say dreaded because I wasn't looking forward to that many wallballs but honestly I actualyl feel a little less sore after doing this wod then when I started the day.

All wallballs were done with a 14lb ball between the 9 - 10 ft target. Situps were abmat.

Approximate time - >19:39. Someone accidently shut the clock off and had to restart it while I was doing my wod so I took the time they turned it off on and added the new time but Im sure I missed some time. I don't care much because I was just wanting to get this wod over with. I knew my time wasn't going to be great going into it. Although this was the best set of wallballs Ive done in awhile. maybe im getting better at them.

 

Breakfast 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 2 tbsp ground flax seed, 14 grams vega sport performance protein

Snack - 2 scoops vega wfo w/coconut water - 6 almonds

lunch - 6oz tofu, 1 cubanelle pepper, 1/2 poblano pepper, 1/3 cup onion, 1/2 cup black beans, 3 tbsp avocado

dinner -6 oz tofu, 36 asparagus stalks

[Rob PMFF]

So, does the cf facility you go to have a pool? Or did they or the internet provide you with wods to do on your own in the pool?

 

I've heard lots of things about wall balls. Many of my co-workers dread them. I'll find out soon enough.

[MaryStella]

Rob - I do the Crossfit endurance programming for my swimming, biking and running. www.crossfitendurance.com. I go to a ymca to swim. we don't even have a shower at our crossfit. please let me know when you start wallballs. they arn't that bad but I never look forward to doign them either.

[MaryStella]

swim - less sore this morning. Hit the pool did a 200 warmup then 500 drills. Main workout was a 500 yard time trial which i swam in 9:11!! PR (for now)! Yippee! That felt really good. My swimming is getting better! Followed it with 500 of drills and a 50 breaststoke cooldown.

 

Back squat - bodyweight x 10 x 2, bar x 5, 76 x 5, 95 x 3 for warmup then hit some foam rolling before the max weight rep at 135, 140,145,150,155, 160 - i don't think this was to full depth. Tried it again with medicine ball on the floor. missed the med ball so the 2nd attempt wasn't to depth either. stripped the bar down to 135 and hit the med ball. But it was time to go back to work so I didnt have time to work back up with the med ball.

 

Bike Ride for my third wod of the day. Great day outside here all day temp wise but when I went out to ride it of course rained lightly and was windy. Im so happy to have this extra wod in today mostly because it was a max strength day and those kind of workouts usually don't grind me down too much. This ride did grind me down literally. I picked a new route which ended up being hilly, climbed from 700 to 1500ft over about 7 miles. then had a screaming fast descent for 2 miles where I could barely see through my sunglasses as they were rain covered. I was going too fast to pull them off and I hit something and the road was really cluttered with gravel, rock , dirt,etc. and flatted my back tire. It was so bad that once I turnd off the descent there was no riding the bike. Luckily I was with my friend Jeff who rode ahead and got his car as I walked my bike back in the dark and in the rain. Stefan and I were lucky enough not only to get a ride home from jeff but he quickly changed my tube with his mad bike skills. I can do it but it takes me a lot longer and usually involves a lot of cursing. I guess my route would be better as an out and back instead of a loop down that hill.

 

bfast - 1 cup soy yogurt, 1 cup blueberries. 14 grams vega sport performance protein, 2 tbsp ground flax, carob powder

snack - 1 scoop vega wfo w/ coconut water & 6 almonds

snack - 1 scoop vega wfo w/ coconut water & 6 almonds

lunch - 6 oz grit tofu & 36 stalks asparagus

dinner - package of temph bacon & 2 tbsp peanut butter (needed the PB after that ride!)

[Rob PMFF]

3 workouts in a day?!

 

You're a damn Terminator aren't you? I'm on to you.

 

I wish I was a better swimmer, I'd try some of those pool wods out.

[MaryStella]

You can always do some of the endurance workouts for running, biking or rowing. They post for all 4 sports everyday. Your box most likely has a c2 rower you can use.

[MaryStella]

10.27.10

 

Tired getting up this morning. Not too sore just not enough sleep the last few days. Gotta get back on schedule. 5 minute warmup on trainer then 5 rounds of 5 minutes on and 2:30 off. Had to do this wod on the trainer today. kept it in the hardest gear I could push and covered 7 miles.

 

CF wod - Row 1500 meters for time then 100 air squats for time

row - 6:40 seconds I forgot to stop my watch so I have no idea how long the squats portion took but I do know that they hurt a lot more than I expected them too!

 

bfast - 1 cup soymilk, 1/2 cup blueberries, 1 cup strawberries, 14 grams vega sport performance protein, 2 tbsp ground flax

snack - 2 scoops vega wfo w.coconut water & 9 almonds

lunch - 6 oz grit tofu & 1 1/2 cup green beans

dinner -6 oz tofu, 1/2 cup pinto beans, 1/2 red cubanelle pepper, 1/2 green cubanelle pepper, 1/2 red onion, 1 tbsp avocado, 1 tBSP peanut butter

 

Had to get a new tire on my bike, it had metal and glass in it that cut through. Got a flat resistant one Hope this helps.