Run
  • 1h 07m
  • 7.40 miles
  • 09m 03s /Mi

Swim
  • 51m
  • 2500.00 yards
  • 02m 02s /100 yards
Sport #1
  • Crossfit
  • 15m 05s

ANNIE 50-40-30-20-10 of Double Unders/Sit-ups for time.
At one point I did 8 double unders in a row mostly singles and doubles with some triples and quadruaples in there for the rest of the sets. Good considering I hadn't been able to do more than singles to this point.
----
Did 10 x 1 Max of Front Squats.
95/115/125/135/145/155/160/165/170/175
Pretty good form except for the last one was about 3/4's of the way down

Sport #2
  • Crossfit
  • 15m

ANNIE 50-40-30-20-10 of Double Unders/Sit-ups for time.
At one point I did 8 double unders in a row mostly singles and doubles with some triples and quadruaples in there for the rest of the sets. Good considering I hadn't been able to do more than singles to this point.
----
Did 10 x 1 Max of Front Squats.
95/115/125/135/145/155/160/165/170/175
Pretty good form except for the last one was about 3/4's of the way down

  • Calories: 50 From Carbs:50 (10g, 100%)
Bike
  • 2h 07m 46s
  • 29.00 miles
  • 13.62 Mi/hr

Great sleep today! Watched GamePlan with kids and their friends last night.  Good kids movie, very funny in spots.  The Rock is very ripped, just like me.....haha....Planned bike today and X-fit.  CYO athletic board meeting tonight but otherwise the day is clear.  Wife cooked us (kids and friends) a GREAT breakfast, blueberry french toast and pancakes and BACON...not nice for my diet but it was good!!  After breakfast the boys and I watched Jackie Chan and Rush Hour3, they liked George the taxi cab driver. 

bike down, X-fit to go.

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 10.5
Run
  • 2h 09m 17s
  • 13.60 miles
  • 09m 31s /Mi

Great Run!
Mile 1 9:36 139 HR
Mile 2 9:11 137 HR
Mile 3 9:50 141 HR
Mile 4 9:41 142 HR
Mile 5 9:35 142 HR
Mile 6 9:28 142 HR
Mile 7 9:19 141 HR
Mile 8 9:44 143 HR
Mile 9 9:09 142 HR
Mile 10 9:22 143 HR
Mile 11 9:34 143 HR
Mile 12 8:47 143 HR
Mile 13 9:21 144 HR
0.6 Miles 10:53 Pace 135 HR

Run
  • 54m 08s
  • 5.10 miles
  • 10m 37s /Mi
Swim
  • 23m
  • 1150.00 yards
  • 02m /100 yards

Main Set 5 x 100 on 2:00 1:36, 1:40, 1:42, 1:42, 1:39
After lifting and X-fit Workout

Strength
  • 55m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    2
    20
    20
    100
    100
  • ABS - Crunch machine
    1
    20
    20
    50
    50
  • ABS - Knee Raise, Flat bench
    3
    25
    25
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    25
    25
    0
    0
  • BACK - Bent-over DB row
    3
    8
    8
    60
    70
  • BACK - Pulldowns - Medium Grip
    3
    8
    8
    150
    150
  • BICEPS - DB Curls
    3
    8
    10
    35
    40
  • BICEPS - DB Curls Alternating
    2
    8
    8
    40
    40
  • BICEPS - Pulley Curls
    3
    8
    10
    110
    120
  • CHEST - Flat Bench Press
    6
    8
    28
    115
    155
  • SHOULDERS - Front DB raise
    3
    10
    10
    20
    20
  • SHOULDERS - Machine Side Lateral Raise
    3
    10
    10
    20
    20
  • TRICEPS - DB Overhead Extension
    2
    8
    8
    65
    65
  • 1
    15
    15
    0
    0
  • 1
    10
    10
    150
    150
  • TRICEPS - Rope pulldown
    2
    8
    10
    90
    100

Benched 115#'s 28 times maybe with a spot would have got 29 or 30 reps.

Sport
  • Crossfit
  • 05m 40s

FRAN: 21/15/9 of 65#'s Thrusters and Pull-ups for time 5:40

Sport
  • Crossfit
  • 13m

Did a Crossfit workout with the kids and went to bed afterwards, extremely tired. 3 Rounds of: 30 box jumps (18"), 1 min push-ups, 1 min sit-ups and 1 min squats. 139 pushups/119 situps/142 squats

Run
  • 43m 30s
  • 4.70 miles
  • 09m 16s /Mi
Bike
  • 40m
  • 9.46 miles
  • 14.19 Mi/hr

Brick Workout:
W/U-10:00 min Bike 124 HR
10 min Bike 146 HR
10 min Run 151 HR
10 min Bike 148 HR
10 min Run 152 HR
10 min Bike 147 HR
10 min Run 153 HR
13:30 min Cool Down 136 HR

Sport
  • Crossfit
  • 12m 15s

RANDY: 75 Power Snatches for time with 75#'s
Terrible form, should work on form

Have to go to the gym to get the X-fit workout in.  I will be leaving the house in the morning at 6 a.m. as I have to be in Northern Indiana at 10 a.m. tomorrow.  I probably won't be back to the house till 7:30 tomorrow night.  Hopefully, I can get at least the X-fit Workout in tomorrow.

HAPPY VALENTINES DAY to everyone tomorrow!

After the X-fit Workout, I had a brilliant idea (since the wife already knows what she was getting for Valentines Day).  I went and bought her yellow roses and a box of South Bend Chocolates and placed them out for her to see when she gets up in the morning.  Everyone is asleep right now and I will be long gone by the time they all wake up in the morning. 

    JJCraig's Training Log


     February 2008 
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