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MaryStella's Triathlon training crossfit endurance


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Thanks ladies! I try to train through illness if possible. Mostly because I believe it isn't harmful (unless your really sick, like when I had pneumonia I took some time off) and also because I believe it prepares you to compete if you end up being sick when its time for your event. But I do what I feel up to.

 

i love this philosophy. I agree. You rock.

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11.30.9

 

Got steroids for my sinus infection. These always make me feel yucky. It will be a long week time I am off them.

 

Shoulder Rehab - 1 .5 hours

 

on c2 rower - 4 x 5 minute intervals - 3 minute recovery between

for distance in meters

1 - 1091

2 - 1133

3 - 1101

4 - 1088 (met pukie)

 

Front Squats

3 x 65

3 x 70

3 x 85

3 x 95

3 x 100

 

VEGA WFO w/coconut water

Granola w/ Soy Yogurt

Brown Rice, Tofu, Peas, Carrots

English Muffin Pizzas

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Thanks. They are working but making feel not so great. This issue is mildew that I'm trying to clean up. YUCK!

 

12.1.9

 

12 minute time trial on c 2 rower = covered 2647 meters

 

As many rounds as possible in 20 minutes of

15 double unders

15 GHD situps

15 Back extensions

 

7 rounds

 

I had a very hard time chaining my double unders together today. I flew through the GHDs and Exts without problems but kept getting stuck on the double unders. need to work them more

 

sprouted grain bagel w/ EB

VEGA WFO w/ coconut water

Teriyaki Tofu & Broccoli

Roasted Ruttabagas and Yellow Beans

Granola w/Soy Yogurt

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no, they are not that kind of steriods. Actually they are helping me feel better. Actually found a bunch of mildew growing in my bedroom and had to clean it up last night. I have to look into this further but Im sure that how I got the sinus infection. kinda scary stuff.

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@lobster - I hope I got rid of it. I cleaned it all up but I don't know how it ended up growing to begin with. So I need to keep an eye on it in case it starts to come back before I get sick again.

 

Hard time sleeping while on the meds. I don't feel well on them, especially my stomach even though I eat when I take them.

 

Jump Rope - 10 minute skill mix & warmup

 

on c2 rower - 5 x 1000 meters w/ 90 second recovery - must keep within 5 second pace on each interval

 

1 - 4:30

2 - 4:30

3 - 4:33

4 - 4:29

5 - 4:30

 

Good Mornings w/45lb bar - 5,5,3,3 - it is still hard for me to have my surgical shoulder in loaded external rotation so I didn't push weight on these just doing it more for the form right now.

 

3 x 90 seconds alternate hollow rocks and supermans w/ 1 minute rest between

 

Sprouted Grain Bagel

VEGA WFO w/ coconut water

Tofu Teriyaki & Broccol

Roasted Brussel Sprouts & butternut Squash w/Carmelized Onions and Pistachios

Cuban Black Bean Soup

Granola w/Soy Yogurt

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12.3.9

 

Shoulder Rehab 2 hours - icing my shoulder down now. it is smoked. Trying to get back to full strength on things. Did ok getting pushups but pullups were impossible. Did some pushups on the bose that was tough stuff too.

 

for time: setup 3 - 20 inch boxes - 3 ft apart and jump over them down and back 6 times

 

Time - 2:08

 

180second recoveries between sets

 

Deadlifts

165x3

170x3

175x2

175x 1

180x1

 

Front Squats

70x7

75x5

80 x5

 

Tabata Rowing

20on 10 off x 4 rounds = 386 meters

 

1/2 hemp bagel w/peanut butter

VEGA WFO w/ coconut water

Tofu, Brown Rice, Broccoli, Mushrooms, Carrots

Granola w/soy yogurt

Tempeh Bacon

Ginger Broccoli and Green Beans

 

Still not sleeping well only a couple more days on the drugs I hope.

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12.4.9

 

Shoulder Rehab - 2 hours - put up more weight today - did shorter sets but the same volume of training. Felt good afterwards

 

CF WOD

Row 1000 meters then 3 rounds of

21, 15, 9 reps of

GHD situps

Back Extensions

 

Time 8:00

VEGA WFO w/coconut water

Granola and Soy Yogurt

Tempeh Bacon

Gingered Broccoli and Green Beans

Falafel Burgers w/Garlic Tahini Sauce

Roasted Butternut Squash, Potatoes, Carrots

Spinach Sauteed.

 

Tomorrow is my last day on meds whoo hoo! maybe I can get some sleep now. Iced my shoulder down tonight as a precaution.

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@lobster - yes they are from vegan table. I thought they were very good. and I had company last night who wasn't vegan and he loved them too and my husband said it was one of his favorite things. They pretty much just taste like falafel. I didn't make the sauce she has in there I made my own tahini dressing sauce because I didn't have any plain yogurt on hand. I just made them as patties and sauteed up some spinach. Put the patties on top and drizzled the dressing over them. I didn't do any buns. I also roasted some potatoes, carrots and butternut squash as a side. So I ended up cooking them on the stovetop instead of baking them because I didn't have room in the oven. I'd give them a try they are quick and easy.

 

Today was my last day of meds. I actually got to sleep in a bit which was much needed. Hopefully I will be back on track now and catch up on some sleep.

 

12.5.9

 

Jump rope - 5 minutes as warmup - tight and sore from heavier lifting yesterday

 

c2 rower - Tempo Row @ 90% - 2000 meters - Time 9:36

 

Rest 15 minutes then

 

c2 rower - 10 x 125 meter sprints w/ 1 minute recovery

time in seconds

1 30

2 27

3 26

4 27

5 26

6 27

7 27

8 26

9 26

10 26

 

Pullups w/ green band - 10, 3 - lats smoked.

 

Tomorrow will most likely be a rest day

 

VEGA WFO w/ coconut water

Tofu w/ Tahini Sauce

Saffron Morroccan Stew

Gingered Broccoli

Veggie Pizza

Peanuts

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12.7.9

 

Sprouted Grain Bagel w/ Earth Balance

VEGA WFO w/Coconut Water

Cajon Creole seasoned Tempeh

Granola w/ Choc Soymilk

Chana Masala

Cauliflower Leek Kugel w/ almond crust

Tofu Scramble w/ mushrooms

 

warmup - 5 minutes jumprope

 

c2 rower 3 x 1000 meters - 2 minute recovery

1 - 4:17

2 - 4:44

3 - 4:52 - puked twice

 

Front Squats

75X5

80X3

85X3

90X3

 

Shoulder Press

45x3

50x3

55x1

60x1

60x1

 

GHD Situps 3 x 15

Hip Extensions 3 x 15

 

Pullups

2 blue band

5 purple band - this is the smallest band so soon I should be doing regular strict pullups

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12.8.9

 

VEGA WFO

Tofu Scramble w.mushrooms

Cauliflower Leek Kugel

Chana Masala

Banana

Granola w. soy yogurt

Tempeh Bacon

Roasted Ruttabagas and Green Beans

Peanuts

 

Shoulder Rehab - 2 hours - only have 3 sessions left. While my shoulder isn't 100 percent. I am looking forward to this being over so I can have more time to do my crossfitting and crossfit endurance programming. I don't enjoy the machine work and band work etc.

 

First let me just say that doing anything w/ a twenty pound vest on it a chore. walking, breathing, standing. For anyone that thinks it doesn't change your training I encourage you to try it out. Intervals are bad. Intervals with an extra 20 pounds are worse. much worse.

c2 - wearing 20 lb vest - 3 x (250m + 500m+ 750m)

Rest 2 work ratio 1:1

250 - 1:03

500 - 2:24

700 - 3:30

250 - 1:05

500 - 2:19

700 - 3:19

250 - 1:07

500 - 2:18

700 - 3:15

Edited by MaryStella
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12.9.9

 

Sprouted Grain Bagel w/Earth Balance

VEGA WFO w/ Coconut Water

Tofu Scramble with Mushrooms, Tempeh Bacon

Roasted Ruttabagas and Green Beans

Granola and Soy Yogurt

Sweet and Sour Tofu (green Beans)

Peanuts

 

Jump Rope - 10 minute mix of double unders, crossovers, single leg, running. I was getting a decent amount of chained double unders today. It is funny because i just ordered a speed rope as a present for myself to help with double unders etc. I also ordered an "abmat" situp board. That will be for home.

 

Shoulders/arm were still fatigued today. I am hoping they are recovered for tomorrow so I can lift heavier again.

 

Time Trial -C2 Rower - as much distance as possible in 15 minutes - 3176 meters

 

Abmat situps - 4 rounds of fifty

 

In the new year I may actually add some video to this blog. I know I'm getting a recorder for my upcoming birthday. I want to use it mostly to tape myself as I train so that I can watch form etc. But I may do some entries as I've enjoyed watching others post their videos on here. Mostly it will be a time issue.

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12.10.9

 

VEGA WFO w/ coconut water

Sweet and Sour Tofu & Green Beans

Granola and soy yogurt

banana peanuts

Black Bean Burgers

Mashed Parsnips

Roasted Brussel Sprouts w. apples and onions

 

Shoulder Rehab - 2 hours - Only two more session left next week! I also go back to the surgeon next week.

 

Jump Rope - 5 minutes warmup

 

50 - 24 inch box jumps for time - 3:17

 

c2 rower 1:1 pacing workouts

3 rounds of:

1 minute on 1 minute off 1 minute on 1 minute off 1 minute on 1 minute off

 

Round 1 - 250,250,240

Round 2 - 245, 250,245

Round 3 - 250,250,240

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12.11.9

 

Found out that crossfit is holding sectionals to qualify for regionals to qualify for the CF games this year. Unfortunately the sectionals are being held in my area on March 13. I think this is too early for my shoulder to be completely healed and for me to be doing some of the more difficult CF moves like handstand pushups or muscle ups so I doubt Im even going to compete in the sectionals this year. I would like to do it but it is just too soon for me to get the strength to do those skills. So I'm considering running my first marathon. I already train crossfit endurance. My only issues are old injuries, Bursitus in my right heel and a torn left achilles tendon. There is a local marathon in my area on october 10th. hhhmmm?!?!

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12.11.9

 

For time:

Run 800 meters

30 Hip/Back Extensions

30 GHD Sit-ups

30 Hip Extensions

30 Knees to Elbows

30 Back Extensions

30 AbMat Sit-ups

 

Time: 13:26 - I didn't push the speed on the extensions, more form work. The knees 2 elbows were ugly. After all of the shoulder rehab work it was hard to hang from the bar and get my legs up there too.

 

Warmup - Jump Rope - 10 minute mix

 

AB Mat Situps 4 rounds of 50

 

Sprouted Grain Bagel w/ Earth Balance

VEGA WFO w. coconut water

2 black bean burgers

Roasted Brussel Sprouts w/ onions and apples

Granola W/ Soy Yogurt

Ezekiel Tortilla "pizza"

Peanuts

 

Felt like more of a recovery work tonight than hitting it real hard but ill be back @ it in the morning. Going to start doing more Crossfit Endurance WODs on the Treadmill instead of the C2 rower and see how it goes.

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12.12.9

 

Jump Rope - warmup 10 minute mix

 

Tabata - C2 Rower 20 on 10 off 8 rounds = 788 meters

 

Shoulder Press - kept weight at 45 as this is still tough for me did 10, 8 ,6

 

Deadlifts 155 x 5 x 2, 175 x 3, 180x 3

 

Good Mornings - kept weight at 45 as external loaded rotation is hard for me shoulder did 3,3,4

 

Hollow Rocks 90 seconds

1 minute break

Superman 90 seconds

1 minute break

Hollow Rock 90 seconds

 

Tofu Scramble w. mushrooms

Sprouted Grain Bagel w/ Earth Balance

Orange Juice

VEGA WFO w/ Coconut Milk

Veggie Pizza

Sweet Potato Pie - spelt crust

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