Sunday WOD & weekend racing

Helen this Sunday at our house, 11am. Bring your running shoes.

Coaches Deb & Dennis Kamrad travel to DePere, Wisconsin in their
pursuit of single scull glory this weekend at the Tail of the Fox
Regatta.
I'll get you all the skinny after.

Ciao,

Charles

Indoor Time Trails

Hi!

Since today marks the beginning of a new season for me, I thought I would begin with a baseline 2K test.  Kirsten wants to do hers next week, so she did a 15 minute time trail.

Here are the stats:

Charles:
TT 2K  Time - 7:45.6  28spm@1:56.4/500m
500m splits (spm@time/500m:)
28@1:56.5
27@1:59.2
29@1:56.3
30@1:53.7
I'm pleased with this as a starting point; last year's best was 7:43.something. Must be the outdoor rowing and the Crossfit!   :)

Kirsten wants to do her 2K next week, so...
TT 15 min
3307m  29spm@2:16.0/500
3 min splits (spm@time/500:)
29@2:13.9
29@2:16.3
29@2:16.1
29@2:18.4
30@2:15.0

I've set goals for the Winter and have been corresponding with CFE people about putting together an effective workout schedule. I'll post more about that soon, once I get it settled.

Ciao,

Charles

Crossfit WOD

2009-9-29

7 deadlifts

1-1-1-1-1-1-1 Deadlift
Score: 205-225-225-225-230-237.5-240

Comments: PR! KW 155-155-155-160-165-165-170 PR!

Crossfit Saturday WOD

Here's the Saturday WOD  (ooh, I wish you were there.  You would have loved this one.)

2009-9-26
p3 (press triumvirate)
1-1-1-1-1 Shoulder Press
3-3-3-3-3 Push Press
5-5-5-5-5 Jerk (push)
CW Score:
95-95-95-95-95
95-95-95-95-95
95-75-75-75-85
Comments: Push press and push jerk were relatively new moves, so we went conservative with the weight, working on the form.
KW Score:
55-55-55-60-60
45-45-45-50-55
45-45-45-45-55
KW says: Working mostly on technique. Will add more weight later.

CFE WOD: 3 x 5 minutes

9/26/2009 practice

Charles White2:18 pm

Light rain to deal with, but the water was great! I did the CFE warmup mixing skill drills and short sprints; I took too long. I'll spend less time on this next time. WOD: 3 x 5 minute pieces with 3 minute rest in between. Aiming for full intensity with the same distance each time. 2nd piece was farther, 3rd was less; I was so wiped out that I had to pause in the middle of the last piece. I did get a cheat because of stopping for a large boat wake during the first piece.:)

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Interval details:

Workout 1, 7:34 AM - 8:00 AM, 2151 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	7:34 AM	16:19.7	2151	2.20	3:47.7	318	19.5	view	download

Workout 2, 8:01 AM - 8:26 AM, 2904 m    (show rest intervals)   (View Summary Chart)   (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Time	8:01 AM	5:00.0	949	3.16	2:38.1	135	27.0	view	download
2	Time	8:09 AM	5:00.0	990	3.30	2:31.5	142	28.4	view	download
3	Time	8:17 AM	5:00.0	894	2.98	2:47.8	135	27.0	view	download
4	Time	8:25 AM	0:16.9	0	0.00	---	3	10.7	view	download

Workout 3, 8:26 AM - 8:41 AM, 1466 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	8:26 AM	13:29.7	1466	1.81	4:36.2	230	17.0	view	download

Charles White, Registered Piano Technician

404 Frue Avenue

Houghton MI 49931

(906) 483-0204

cw2435@hotmail.com

Come workout with us!

A while ago, some friends met at our house on a Sunday for a WOD (workout of the day) called 'Fight Gone Bad.'

If you want to know here's a link: 4.3. Explain Fight Gone Bad.

It was great fun, doing Crossfit in a group. So, I thought we'd have a group over to the house, or to the park and do a Sunday Workout.  So far, no takers.  Too this, too that. Busy, out of shape, out of town... I still have hopes, though.  So I'm picking out the easier, less technical workouts for Sunday and making the invite.

This weekend I've got a big piano move on Sunday, so this weekend the Sunday WOD will be on Saturday.  Here's the blurb:

This week's Sunday WOD (workout of the day) will be on Saturday!

3pm, my house. (Link to Google Maps (hope this works): 404 Frue Ave) We're moving a piano on Sunday.

We're going overhead with 3 kinds of presses:

 - Shoulder press

 - Push press

 - Push jerk

After warming up, we'll do this progression:

 - Learning the movements, no weights. (beginning)

 - Adding weight (intermediate)

 - Working into max weights (advanced)

 - WOD (scaled, beginning - advanced)

Don't worry about not being in shape enough for this;

 - You can jump off the progression at any time. Cheer the others on!

  - If you can stick your arms straight up in the air, you can do this! :)

Charles White, Registered Piano Technician

404 Frue Avenue

Houghton MI 49931

(906) 483-0204

cw2435@hotmail.com

Plans

Kirsten and I decided to end our racing season with last weekends
victories. So what are our plans?
Some more time for mountain biking.
Rowing on the weekends.
Crossfitting.
Prep for Winter; XC skiing and indoor rowing.
Dryland XC drills.
Baseline 2K erg test.

On the blog, I intend to post on erging and Crossfit. I'm leaning
towards using CFE for erg workouts; CF, 2 interval and 1 time trial or
pace work per week. My goals for CFE:
- results. old 2K record 7:43; goal 7:30.
- variety. workouts change week to week.
- avoiding burnout. Last year, I peaked, then plateaued, then got
sick (twice.)
I'm waiting to hear from my rowing coach; we'll see.

Right now, I've got about 10 of you on a list that sends emails of the
blog to you. I'm thinking that if I keep posting, that will clog up
your inbox with email. So, I'm dropping the email list, except for my
coaches. I'd be happy to keep you on the list, of course. If you
still want to get the blogs sent to your email address, send me an
email to cw2345@hotmail.com and I'll keep you on. There's room for 10
email addresses.

Next post coming right up, an invitation to workout with us!

Ciao,

Charles