CF/TRADITIONAL "HYBRID" PROGRAM - WEEK 6

Monday (5/10):
CF - rest day.

Taught 45 minute RPM class.

Tuesday (5/11):
Early morning on ACU track - 10x800 (2:56, 51, 51, 52, 51, 56, 51, 52, 53, 50). Great run. 34 laps in all. Also about 90% humidity.

CF - scaled version of "Garrett" - 75 squat, 25 HSPU (I used paralletes with my feet on the smith machine bar on highest level), 25 L Pulls in 14:14.

Wednesday (5/12):
Taught RPM at 535 AM. An "extra" session...not accounted for in my training plan. Took it easy.

CF - 5K which I did right after RPM on the treadmill. About a 6:50 pace. Nice and easy.

Thursday (5/13):
CF - Total. But I did Helen instead. Don't see the point in doing CF total for a while due to my back...which feels just about 100% by the way. Helen in 8:30 which was a PR.

Tabata treadmill on 9.3 mph and 12 incline. Ugh...always a killer.

Friday (5/14):
CF - rest day.

Raining so I rode inside - 1:25:00. Did an RPM class on DVD then rode for another 35 or so minutes. Good workout.

Saturday (5/15):
CF - 5x 1 minute WBS, 1 minute 15' rope climb, run 400 m - start each round six minutes apart. WBS (22, 25, 25, 28, 30). Rope climb (3, 4, 4, 4, 4). Toasted.

Was supposed to swim but it was stinking lightning all day so the pools were closed. I went to the Health Club and (after a brief warm up) set the speed at 10 (worked up to 10.5) mph and did 30 on, 30 off for 30 minutes. Pretty easy, but just wanted to get the legs moving and sweat a little bit.

Sunday (5/16):
CF - OHS, front squat and back squat all 5x1. Didn't do that. Not ready. Plus my muscles are super sore from the weeks resistance training...need a break.

Got my swim in. About 2500 yards. Didn't wear a watch, just focused on spl (stroke per length) and form. Averaged about 10 strokes per 25 yard length and did my last four 100s in 39 or fewer strokes. Feel pretty good about that. Not sure how FAST I'm going though.

Week 6 in the books. Good week except that I missed a swim due to rain. Starting Paleo tomorrow. Cooked beef liver and chicken today.

CF/TRADITIONAL "HYBRID" PROGRAM - WEEK 5

Monday (5/3):
CF - 1 rep snatch max...didn't even waste my time. Not ready for this.

Taught RPM in the evening.

Tuesday (5/4):
8' AMRAP of 4 HSPU, 2 pood KB x8, GHD sit x12. I did 1 pood (36 pounds) instead of 2. Completed 5 rounds and through 4 GHD sits in round 6. Tough.

Ran 8x800 on a track after H went to sleep. After 10 minute warmup, did the 800s all under 2:52 (2:52, 2:50, 2:50, 2:50, 2:52, 2:51, 2:50, 2:50). A total of seven miles after warmup and cool down. I run an 800 then slowly jog a recovery lap in the time it took me to run the 800. Feel really good about those times and how my body feels.

Wednesday (5/5):
CF - Oh my heck...155# squat clean, 30 toes to bar, 24" box jump x30, 15 muscle ups, 40# DB push press x30, 30 double-unders, 135# thruster x15, 30 pull up, 30 burpees, 300 foot walking lunge with 45# over head.

OK - I subbed 95# for cleans and thrusters. Also, held 25# plate overhead for first 100 feet of lunge, then held nothing for second 100 feet, then held 35# KB for final 100. Killer WOD.

Swam Lactate Shuttle (CFE) - 5 on, 2.5 off, 6 on, 3 off, 7 on...done.

Thursday (5/6):
CF - rest.

Was going to rest but ended up riding the 10 mile time trial tonight. Did it in 27:04. 4th place out of about 20 riders. Really strong wind and I'm still super sore from yesterday's WOD.

Friday (5/7):
CF - "Linda". Linda is what caused my back pain in the first place. I didn't do it. Not ready for Linda for a long time.

Did traditional "long" swim...almost 3000 meters (mixture of 100s, 200s, 50s, 25s). Speed not where I want it to be...still focusing on new technique.

Saturday (5/8):
CF - "Tabata This", Tabata row, squat, pulls, push ups, situps with 1' rest between each. Scoring method is lowest score for each exercise (6, 20, 9, 15, 15). Pullups done at home so I couldn't kip or that 9 would be much higher.

Ran 30 on, 30 off (seconds) x10 (CFE) on a treadmill with 12% incline at 9.0 mph (6:40 min/mile pace). Tough.

Sunday (5/9):
CF - 5 x max reps of 66% body weight (118) thruster and pulls. I used 115# and did 10/23, 8/20, 8/20, 8/20, 8/20.

Rode for 3 hours (4x15 minute sets thrown in there during first hour). Total of 58.1 miles.

Week five in the books...another good week.

CF/TRADITIONAL "HYBRID" PROGRAM - WEEK 4

Monday (4/26):
CF - 7x5 Dead lift. Took it easy and did weights of 95, 115, 135, 2x155, 2x165. Just focusing on form and deliberate, slow movement.

Taught RPM in the evening.

Tuesday (4/27):
CF - "Stephen". 30-25-20-15-10-5 of GHD situp, back extension, Knees to elbows, and 95# straight-leg deadlift. I subbed 55# for 95. Did it in 26:36. Back is not 100%, but definitely getting better.

Swam in the evening - "heavy tosh" CFE workout. 3x(50 + 100 + 200) where you rest the amount of time the interval took.

Wednesday (4/28):
Planned rest day.

Thursday (4/29):
CF - 10x2 back squat. Took it easy and did 135#. Slow, deliberate movements. Still recovering.

Friday (4/30):
CF - 50 WBS, 25 pull, 40 WBS, 20 pull, 30 WBS, 15 pull, 20 WBS, 10 pull in 12:54. Did this one on my lunch break on my front porch in the sun. Didn't throw the ball to 10'...just threw it up about a foot over my head. No back pain.

GREAT RUN!! 30' time trial, ran 18.5 laps and my HR averaged 168 over last 20 minutes. Last year I did this "test" and ran just over 18 laps and my HR averaged 173 over last 20 minutes. I'm als0 still really sore from Tuesday.

Saturday (5/1):
CF - 5x 500m row, 135# power clean x12, 95# thruster x15. Used 95# for cleans and thrusters and subbed WBS (with no throw) for sets 2 and 4. Did in garage in 27:27. No pain.

Sunday (5/2):
CF rest day.

Brick workout - rode for 2.5 hours (48.5 miles) then ran for 40 minutes (5.25ish) miles. Terrible sunburn on my lower back where tri top and bottom separate. Can hardly sleep.

Week four in the books...good week.