Thursday, December 31, 2009
Sunday, December 27, 2009
Saturday, December 26, 2009
Thursday, December 24, 2009
Wednesday, December 23, 2009
Tuesday, December 22, 2009
Weights: 70 then 45,65,45#
Monday, December 21, 2009
Sunday, December 20, 2009
So, Kirsten and I went down to Appleton to pick up a new drill press for the shop (goodie!) Theresa at Crossfit Appleton was gracious to let us in to her Saturday 7am class. We've been at this for a little while, but this was our first class ever. It was good to meet and work out with other enthusiastic athletes; we met Ann, Kathy and Sara (no picture for Sara, she was gone before I could take her picture; she may be in the Witness Protection Program. ;^))
Thursday, December 17, 2009
I will go backward, from most the most recent to the most previous...Great work, baby! I am pleased and also jealous. I'll have to remember to start from where I am an progress from there.
Tonight I did:
Crossfit warmup: 2X10 reps each of 6 excercises, pushup, situp, superman, air squats, pullups, dips.
Then, a short run down to the ski shop and back, nice and relaxed, paying attention to technique and footing. The good news: My knee feels strong again!
On Tuesday night:
Crossfit warmup as above. Then skiing:
The wind was blowing, it was a blustery 10 degrees, and lots of fresh snow. A double-pole interval workout. Warmup, crunch technique, paying attention to using the abs, and not overusing the arms.
Two times double-poling up the Oak Loop straightaway, for four lightpoles. One minute off, double-poling down the straightaway, then turn around, rinse and repeat. Remembered the water bottle, yay!
Warm down with skate technique, no poles.
On Monday night:
The snow was fresh, about 2" of new fluff, and it was coolish, around 18 degrees. I skated the "Dog" loop, Superior loop, Pine loop, Core to Portage loop and then Core again back to the parking lot. Forgot my water bottle, won't do that again, the air is dry!
There, now we are up to date!
Saturday, December 12, 2009
12/12/09 2nd day of XC skiing. Rolled, tilled and tracked! 22F, Snow medium speed - it makes that crunching sound under your skis.
Time trial; Dog Loop 2.14k in 11:35. That includes putting my iPhone away (it was my timer,) putting on my glove and ski-pole. That means I can cut down my time just by getting a watch!
Friday, December 4, 2009
Saturday, November 28, 2009
Friday, November 27, 2009
distance in 10 meter intervals.
Running you can go progressively farther or just back and forth
between markers set 10 meters apart.
DEATH BY 10 METERS
10 meters on the min.
Every minute, add 10 meters.
This can be done 2 ways. 1) either measured on a watch/computer (i.e.,
Garmin, Polar, bike computer, compu trainer or pool markers) and
stopping each successive 10 meters. This is the way that it should be
done for cycling or swimming.
Or 2) set up 2 cones 10 meters a part, and add one return trip each
minute on the minute... Either way, you are to add 10 meters each
round until you can no longer continue. Post rounds.
So the first minute, do 10 meters with a lot of rest time.
2nd minute, do 20 meters
3rd minute, do 30 meters
etc... until you can't get them all into a minute.
If you do this, send me rounds you did.
Thursday, November 26, 2009
Tuesday, November 24, 2009
A lady said her dog wanted to get us.
Getting faster. Notorious Charles is recognized by fellow rest-stoppers.
15 minutes after dinner puts the burp in burpees! In the dark now. Kirsten starts napping in between...
Are we getting faster, or miscounting?Wet. starting to feel it in the stomach...charles says our form is improving...however, we are in the dark...
Kw wants to know why the lights keep going out wherever we go...she just said, "I have dirt in my mouth!" Only one more set...
Woo hoo from a passing car!
Yay hooray we are done!
Sunday, November 22, 2009
Run: 2 x .5km hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... (orig .75 - 1 mile)
Foul: If you deviate more than the specified time.
Foul: 50 alternating "aka Random hand" push ups (orig. 75)
Saturday, November 21, 2009
7 deadlifts1-1-1-1-1-1-1 Deadlift
Comments: PR +10#. Rep 6 was supposed to be PR by 5#, but I screwed up. First I loaded up wrong, off on one side. It felt lopsided when I started to lift. When I reloaded, I still left a 10# plate off of one side, and added a 5# plate instead of a 2.5# plate. I didn't notice the imbalance, it just seemed heavy. Went for the planned 265 anyway. Woohoo!
KW not feeling as strong today. By the end she felt the legs getting back into it. 155-(155)-135-135-135-135-155 For warmup, KW did 2 sets of 10 of squats, supermans, situps, pushups,pullup and ring dips. I did more skill stuff - single and double unders (I got 3 singles, 1 double, 3 singles!)(I'm having more success modeling the jumping first, then adding the rope), then 1 set of Kirsten's warmup (scaled.)
Then I coached Kirsten on butterfly pullups, based on this tutorial: http://www.youtube.com/watch?v=kEUxEo5_7hY Very cool!
Thursday, November 19, 2009
Sunday, November 15, 2009
Theresa Rosenquist, MSc. was our trainer. We learned that we're doing pretty good studying and working out on our own. Even better, she had great ideas to improve every movement we were doing. Then she got us but good. Here's the workout:
2009-11-13 5 rounds of: Clean (hang power) x 10 Reps @ 35 Pounds Front Squat x 10 Reps @ 35 Pounds Jerk (push) x 10 Reps @ 35 Pounds Row x 250 Meters
Comments: Warmup 2 X15 each squat (air, pvc overhead,) situps back ext/good mornings, Pullups, ring dips. KW 17:42 25# without the jumping parts of the movements. All done at Crossfit Appleton. Thanks, Theresa!
I think that's the first time I've done a full 5 rounds. Near the end of the 3rd I said "I don't think I can do more." Theresa said, "just slow down." It worked, and I put in a good 250m on the last row. Theresa said that's the first time she's seen a 1:30 split on the rower! Here's what I looked like after:
You can tell what a good time we had!
If you get down to Appleton, get with these guys, they're great! Real close to the Fox Valley Mall, too. Everything you need to know is at http://www.appletoncrossfit.com/index.html
Saturday, November 14, 2009
Thursday, November 12, 2009
Wednesday, November 11, 2009
Tuesday, November 10, 2009
crossfit workouts as the fitness base. Then it adds a few days a week
of your particular endurance sport, covering running, biking, swimming
and erg rowing. It promises good results with less mileage per week.
a typical three day endurance cycle contains two interval workouts and
one time trial or tempo workout.
Today was supposed to be a 2k time trial. I did one of those not too
long ago and wanted to try something different, so I did a 'distance
trial.' I set the timer to countdown 7:30, then rowed as far as I
could in that time. My February goal is 2k in 7:30.
I was not used to judging my effort this way; I hadn't realized how
dependent I was on the 2k race format. Not only that, but I didn't
ntally up to the job; I wanted to give it up about 1/2 way through.
Perhaps a lack of mental toughness is a disadvantage of the lower
The final result was 1952 meters. That gives an average 500 split of
1:55.3. My goal is 1:52.5. Extrapolating that out would give a 2k
time of 7:41.
That's not bad; not yet to February's goal, but still ahead of last
Kirsten is working on the new ski-erg. Her goal is this Sunday's time
trial at the Aspirus Fitness Center - 1K in 5:10.
Her time trial today was 5:22. Great! She was trying for 5:30.
Here's the data:
Cw row 7:30 for distance
Wmup 2575m 1:52.2 27
TT 1952m. Splits every 1:50:
Meters, split/500, spm
512 1:49.3 28
501 1.51.7 27
478 1:57.1 27
452 2:03.8 26
9 1:51.1 30
KW 1k for time
5:22.9 2:41.4 41
Splits by 200s spm
Saturday, November 7, 2009
A saturday morning WOD at our house, guest starring the ever popular David Dixon!
CW: 8:15. 45# bar, 15 pushups per round. Rounds 2 & 3 pushups on a bench.
KW: 6:45. 14# medball hang squat cleans, starting from squat footing; the knee rehab continues!
DD: 5:52. 35# bar. Yay, David!
Thursday, November 5, 2009
Monday, November 2, 2009
- Thruster x 12 Reps @ 65 Pounds
- Pull-up (assisted) x 21 Reps
- Thruster x 9 Reps @ 65 Pounds
- Pull-up (assisted) x 15 Reps
- Thruster x 6 Reps @ 65 Pounds
- Pull-up (assisted) x 9 Reps
CW time: 7:21
Thrusters scaled weight and reps.
Pullups w/green band.
KW time: 10:01
Subbed 35# push presses followed by air squats, scaled reps.
Pullups full on (go, grrrrrrrl!) PR alert: KW got 10 kipping pullups in a row!
Worked on double-unders. CW goals: pullups - improve power to weight ratio; move down to blue band. Double unders -single-double-single, consecutive doubles.
KW goals:1st muscle-up, 20 consecutive kipping pullups.
Sunday, November 1, 2009
Friday, October 30, 2009
What I remember is early splits of 1:38, later 1:40, then finally 1:46. I didn't notice stoke rates.
Kirsten's display worked fine, though. Here's her stats:
Meters Split Stroke Rate
87 1:54.9 42,
85 1:57.6 42,
80 2:05.0 36,
80 2:05.0 39,
79 2.06.0 39,
80 2:05.0 39,
79 2:06.5 39,
78 2:08.2 36,
(76 2:11.5 39) an extra credit interval! (I was gasping on the floor. : b)
Rest meters 259
Wednesday, October 28, 2009
Sunday, October 25, 2009
Saturday, October 24, 2009
Friday, October 23, 2009
center?) West end.
We'll be working on dryland training. Useful wether or not you plan
on XC skiing this winter.
Besides dressing to workout in the weather, bring:
- Trail running shoes
- Ski poles if you have them, classical length or slightly shorter.
If the weather is not cooperating, we can do a plan B workout at my
house, 404 Frue Ave. I'll post a sign on the community waxing center
door. (West end of the big building.)
If you need my cell phone number, it is (906) 483-0204.
See you Sunday at 1pm!
Wednesday, October 21, 2009
Sunday, October 18, 2009
Saturday, October 17, 2009
Friday, October 16, 2009
- Lunge x 15 Reps
- Pull-up (assisted) x 20 Reps
- Box Jump (honest) 20 Inches x 20 Reps
- Jump Rope (single under) x 20 Reps
- Dip (scaled) x 15 Reps
- Knees-to-elbows (honest) x 10 Reps
- Kettlebell Swing x 15 Reps @ 26 Pounds
- Sit-up (floor) x 30 Reps
- Clean (hang squat) x 20 Reps @ 35 Pounds
- Back Extension x 20 Reps
- Wall Ball 8 Feet x 20 Reps @ 14 Pounds
- Ring Row x 12 Reps
Comments: That took a while! I did have to take breaks here and there.
Comments: 50# dumbells; Knees on a bench. I did this in the gym at the Doubletree Hotel in Bay City, Michigan. I was attending the Michigan Music Teachers Association convention.
Saturday, October 10, 2009
3 rounds of:
Handstand Push-up (scaled) x 10 Reps
Ring Row x 10 Reps
Comments: Comments: The tale of my success and failure. Ring rows set up to be able to do 8 reps. HSPU with knees on a 22" box. The first set goes o.k. of course. In trouble and starting to do groups of reps by the second. A little extra oomph and chopping it up into smaller groups was the third. Skill work on double unders starting to show results, but I can't maintain the timing of singles yet. Max reps before hitting the rope with my feet: 35. Ring tuck support, 39 seconds total. Trying for 10s on, 30s off. First 2 rounds o.k. After that only 5s, then at the end only 4s. I was going for 1 minute total, but stopped after 39 seconds. Melio di niente, no? (better than nothing.) Ciao, Charles
Friday, October 9, 2009
6 rounds for time of:
Run 400 meters
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
4 rounds for time of:
Run 400 meters
4 rounds for time of:
Run 200 meters
3 rounds for time of:
Run 200 meters
What's a burpee? take a look:
If you like, do the workout where I did it. Downtown Houghton, start at the back end of the public library on the grass. Three light posts away is 200m; 400m is just shy of the gazebo thing. Run to one end, do the burpees, run back and do more burbees, rinse and repeat. ; )
You can do it!