Bike/Pushups/Swim

Rode 7 miles in 30 minutes doing a hillworkout at the gym, then did my pushups.

The plan was 7, 10, 7, 7, 9+

I did 7. 10, 7, 7, 10.

Then I swam 750 yards with some backstoke mixed in.

Got in the hot tub.

Run/Bike/Swim

Ran 30 minutes, increaing my speed every quarter mile through mile two, and then ran an easy last mile. At the fastest I was going 6.9, which is sub 9:00 minutes.

Then I rode 7.5 miles in 30 minutes.

Then I swam 750 yards.

Then i took a hot tub.

Pushups/Lift

Did 2nd pushup workout today.

I was supposed to do 6-8-6-6-7+

I did 6-8-6-6-8.

Now I did shovel yesterday, but I was barely able to do 8 on my last set.

We'll see how it goes.

I also did 3 sets of 10 dumbell squats, upright rows
2 sets of curls to overhead press,
1 set of dumbell step ups
5 box jumps
1 set of tricept extensions.

Shoveling

Shoveled in the predawn and shoveled again when I got home in the dark.

Pushups

Started my pushup program today.

Here is the schedule:

4, 6, 4, 4, 5+

Here's what I did:

4, 6, 4, 4, 10

The rule is the pushups have to be decent.

I am going to try to do a Sunday, Tuesday, Thursday schedule, but will be flexible.

***

Here's the other lifting I did:

Dumbell Squats - 10 pounds 3 sets
Upright Rows - 3 sets
Dumbell Step ups - 1 set, followed by 4 table jumps
Dumbell Curls
Dumbell Lunges

12 Pushups

I bought a book for myself for Christmas called 7 weeks to 100 Pushups. I did the pretest tonight and did 12 perfect pushups, which puts me in the average group for my age group. I used to be able to do many more, but haven't done uch lifting over the last few years. The plan is to follow their plan (Intermediate 1) three days a week and hopefully I will be able to do 100 pushups in 7 weeks.

2.5 Mile Run

Ran the neighborhood route this morning. I was tired, likely due to the 4 beers I had last night. I was also likely running a little faster than normal, but my watch wasn't turned on right so I had all zeros when I hit the button at the end. I also forgot my allergy meds so I was hacking up my allergy phlegm.

At least I ran. Feeling old today on Christmas.

Intensity Run

Rode the bike for 15 minutes, and then did a modified CrossFit Endurance Workout.

I ran easy for 3 minutes, then ran hard for five minutes, rested two minutes, ran hard for five minutes, and then did three rounds of one minute run with thiry second rest in between. I was suppossed to do five one minute rounds.

The rest consisted of running at an 11 mile pace. At the fastest I was doing 8 minute miles.

Then did an easy swim.

I am really liking these intensity workouts. I had y heart rate up in the high 150;s and was drenched with sweat.

Bike

Rode 7.5 miles at gym including a 5 minute high intensity 20-10 intensity session.

5 Mile Bike

Rode 5 miles in the cold on the hybrid

5 Mile Bike

Rode 5 miles on the hybrid in the cold.

My neck and upper back have been stiff yesterday day and today, likely the weight-lifting aggravated by swimming.

1000 Yard Swim

Swam 1000 Yards with 5 sets of 100s on 2:15.

WOD/Bike Sprint

Rode 15 minutes to warm up, then attempted the WOD. here is what i was suppossed to do:

7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells

7 Reps, Overhead, anyway, Press, Push press or Push Jerk
7 Reps, Hang Squat Cleans
7 Reps, Lunge steps, bells in rack position
7 Reps, Swings
7 Reps, Burpee Dead lifts

Here's whjat I did.

Using two 10 pound dumbbells, I did 4 rounds

7 Reps, Overhead Press
7 Reps Squats 7 Reps
7 reps Lunge steps
7 Reps, Swings

Forgot about the Dead Lifts.

My back was getting strained so i stopped at 4 rounds.

Then I did the tri workout part.

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5×20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

I chose bike and did it on the stationary bike.

I had to set the resistance high -- up to level 7 so i wasn't pedally too wildly. I had a cadence of 120 and got my heart rate up in the 140s.

Sweated and felt great,

Then rode easy on the bike for another ten minutes.

3 Mile Run

The CrossFit Endurance workout was to either run 10K, bike 20 miles or swim 1000 yards, which made no sense as I cn swim 1000 yards in 20 minutes while it takes me an 1 hour to run 10K and an hour and a half to do 20 miles.

It was a tempo workout, so I modified it to a 5K, and ran 2 miles at 10 minute pace, then ran the last 1.1 at a 9:30 pace. My ending heart rate was 161.

They had a strength component that was voluntary I did two sets of 15 dumbell lifts, but was feeling a little woozy so if I do any lifting today, it will be later on.

Bike/WOD/Swim

Warmed up on the bike, then did or attempted the work out of the day.

First I did a tabata(20 seconds at fulleffort, ten seconds off, X8) of jumping rope. Since I didn't have a jump rope, I pretended to jump. I think I was supposed to double jump, but I just did regular jumps.

Then I attemped a tabata of jumping squats. Very difficult. I did four rounds. My form was terrible. The most I did was 7 in 20 seconds.

Then I attempted pullups, as many as I could do in succession with a one minute rest between each of three rounds. I managed three pull ups, then one, then barely one. Not too good.

Then I did three rounds of 10 abdominal leg lifts, rode the bike for 15 minutes, and then swam for 20.

Crossfit Workouts

Did my first cross fit day.

At work I decided to try the crossfit endurance workout of the day with some modification due to equipment.

The plan do 7 sets of 10 reps of the following

10 pushups
10 kettleball swings
10 squats with 20 pound kettleball
10 stepups with box jumps at end

I got through 3 sets, then forunately got a call as I was doing girl pushups by the third round. I did one jump up in the first round, two in the second and three in the third.

In the evening I did my crossfit endurance run

10 minute walkrun/warmup

Then I set the treadmill at an 8.0 incline and set the speed at 7.6 which is sub 8 minute mile and then ran hard as i could for thirty seconds.

Then lower the speed and inclind back to normal for tw minutes of jogging, and then crank it back up for another thirty seconds.

I did this five times.

i was drenched with sweat when it was over.

Did a five minute cool down.

A great workout.

Yoga/Bike/Lift/Swim

Did a half hour of yoga this morning.

The evening I rode the bike for 5 miles, lifted (legs) leg press, leg extension, leg curl, squats, as well as an exercise called knees to elbows where I hand from a pullup bar, and bring my knees up to touch my elbows. I was only able to do it 3 times, twice. Then I swam 750 years with some intervals. Took a long hot tub and stretched.

2 Mile Run

Ran 2 miles at the track in 20:10. I ran the first mile in 9:30, but was feeling tired and a little light-headed. I have been battling a cold, so I was glad I felt well enough to run. Walked another mile. Only a faint bit of uncomfortorbleness in the Left IT band, nothing to hinder my running, but just a reminder on the need to stretch.

5 Mile Ride/Lift

5 Miles on the bike, followed by lifting:

Leg Press, Bench Press, Leg Extension, Leg Curl, Lat Pull Down, Dumbell Squats, Upright Row, Curls, Tri Pushdown

5 Mile Bike/2 Mile Run

Rode 5 miles on the exercise bike, then ran two miles in 20:00 on the treadmill. Still feeling a little twinge in the left IT band on running, but it goes away afterward. I need to be stretching more aggressively.

6.5 Mile Ride

Rode 6.5 miles in the cold at 11.9 mph.

5 Mile Bike/Lift

Too bust at work to ride. Got a quick workut in at the gym. Total of 5 miles on bike and lifting.

5 Mile Bike/900 yard swim

Rode 5 miles in the cold. Even my hands with my great gloves were cold. I need to wear tights under my ants as my legs were frozen. the booties did a good job on my feet. Went 12.4 mph.

After work swam 900 yards.

Bike/Lift

Rode 5 miles on exercise bije, then lifted at the gymn.

2.4 mile run

Ran the neighborhood route on a cold evening. Took me 25:30, but I ran the whole way. i was tired, but happy to back running. I had a slight pain in the left IT band on the uphills. I think next time I need to warm my legs up inside before i run and maybe run on the track.

40 Minute Ride

Went to gym and rode 40 minutes going 10 miles.