Run
  • 06m 53s
  • 1.00 miles
  • 06m 53s /Mi

Part of X-fit workout
4 x 400M on treadmill

Bike
  • 30m 05s
  • 7.00 miles
  • 13.96 Mi/hr
Sport
  • Crossfit
  • 05m

4 Rounds of: 400M/50 Squats for time
Total Time = 11:53

Posting a pic of me so that Hammer.six can find me at the War Memorial this Saturday.

Bike
  • 1h 06m 40s
  • 15.50 miles
  • 13.95 Mi/hr

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

JJCraig's Training Log


 February 2008 
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