tag:blogger.com,1999:blog-955910955820173624.post2309639512253135881..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: wed, dec 29, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-955910955820173624.post-10712840897925136482010-12-30T09:15:25.629-07:002010-12-30T09:15:25.629-07:00finished the runs on a treadmill, didn't have ...finished the runs on a treadmill, didn't have HRM or last recordings so just to gauge w/intensity. <br /><br />For the marathon I guess around 4-4.5 hours (i think my feet and would hurt...blisters). And would need good company or maybe my iphone.<br /><br />is there a iphone HR monitor app?Laurenhttps://www.blogger.com/profile/11037036537804285310noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90151836886028100652010-12-30T01:07:26.468-07:002010-12-30T01:07:26.468-07:00First time working in a heart rate zone. Didn'...First time working in a heart rate zone. Didn't have a max heart rate to use so I did two attempts at a max heart rate test on a treadmill. Got it up to 208 so I used that. I only hit 90% in the first set. After that it was murder to hold 80% for the work sets. 70% felt like a crawl though. Longest run in 2 years. <br /><br />Marathon estimate: 31ish hours.JHonoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91084909005580134642010-12-29T21:40:10.922-07:002010-12-29T21:40:10.922-07:00Learned a valuable lesson today. I did yesterdays ...Learned a valuable lesson today. I did yesterdays part one deads and DUs. Went into it knowing my training has been more than lacking as of late but I was just going to go as hard as I could. I felt like I was struggling but just kept pushing. At the end 11:19 I was disappointed in my performance feeling I could do better especially with the double unders. I decided to check to see if I had done the workout that James posted the link to. I had and to my huge surprise I actually beat that time by a 1:10 wow. I know that if I had checked my previous time before doing the WOD I would probably gone slower thinking that I am not in as good a shape as I was at this time last year. It showed me that maybe I need to approach every WOD with the just go as hard as you can attitude and compare after to see how it went. It also reminded me how strong I can be both mentally and physically. I think the fire might be rekindled!! <br /><br />Sorry for the long post.Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73718104104724001982010-12-29T21:10:03.214-07:002010-12-29T21:10:03.214-07:00HR 160-130, covered about 7k on the intervals, 70%...HR 160-130, covered about 7k on the intervals, 70%HR felt like I had to slow to a shuffle, stride is feeling allot better.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91696013393126318552010-12-29T20:36:10.559-07:002010-12-29T20:36:10.559-07:00did chicago marathon in October this year, 4:40 wi...did chicago marathon in October this year, 4:40 with run/walk last 6 miles. Was on pace for around 4:00 then hips shut down. Went through alot of ish training for it- for sure unprepared. Now, I feel like 8:30 pace would be solid.<br /><br />Finally, a WOD I can do on the cruise. Worked at 160/130 HR. good stuffUnknownhttps://www.blogger.com/profile/05011570746643511292noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1082435452378849222010-12-29T20:33:27.311-07:002010-12-29T20:33:27.311-07:00Last Friday tester:
1RM PC: 235#
rest 10 min
50...Last Friday tester:<br /><br />1RM PC: 235#<br /><br />rest 10 min<br /><br />500m row: 1:26.1 (PR)<br /><br /><br />PC/BS=235/315=74%<br /><br />avg watts/bwt: 548/178=3.07<br /><br /><br />notes: Been stuck at 235-245# for awhile now on both power and squat cleans. This is a tech problem 100%...very frustrating and will be addressed by spending some time with a buddy of mine who's an oly coach.<br />Happy with the row! Last 100m burned good!<br /><br />As for the run, I have no idea. I'd like to find out though (just not anytime soon).<br /><br />Nathan H. <br />Glad you're on the mend bro!Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67255356762246542452010-12-29T20:31:59.300-07:002010-12-29T20:31:59.300-07:00Subbed AirDyneSubbed AirDyneAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80126268378384906462010-12-29T20:14:58.890-07:002010-12-29T20:14:58.890-07:00My hammies and back were smoked from yesterday'...My hammies and back were smoked from yesterday's workout. My back stiffened up a little bit so I cut the workout short and went back inside to do more stretching and mobility work. I will revisit this workout at a later date. <br /><br />As for the marathon I'd guess 4.0-4.5Vichttps://www.blogger.com/profile/03962242294585556183noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73167197851636502822010-12-29T19:49:00.426-07:002010-12-29T19:49:00.426-07:00Catch up a bit...
8:58 on the DL/double under WOD...Catch up a bit...<br /><br />8:58 on the DL/double under WOD.<br /><br />All DL sets unbroken.<br />Double Unders broken on every set. Didn't use my own rope.Dunseyhttps://www.blogger.com/profile/16172367833002085730noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51602611031342310512010-12-29T19:07:25.540-07:002010-12-29T19:07:25.540-07:00Part 1 from yesterday
Time 10:50
Deads all UB
DU...Part 1 from yesterday<br /><br />Time 10:50<br /><br />Deads all UB<br />DU's were broken - rope was too short<br /><br />Did part 2 yesterday, but no rope to do part 1, so fell behind.<br /><br />Estimate for a marathon - 4-4.5hrsLarsnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2653575791259916422010-12-29T19:00:42.830-07:002010-12-29T19:00:42.830-07:00Based off of how I felt tody, 8'/mi for a mara...Based off of how I felt tody, 8'/mi for a marathon would seem feasible, but who knows what will happen at mile 21..i can think of a long list of physiological factors that would deter me.<br /><br />was shifting between a 7' and 8' mi on the trail, and then a 6:36 and 7:30 on the road. felt good, no problems anywhere,... wanted to go faster but its good to leave some in the tankAJ Moorehttps://www.blogger.com/profile/07947403288939857227noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-48594468758348324202010-12-29T18:54:49.189-07:002010-12-29T18:54:49.189-07:00Runs done. Hard to tell HR because of elevation di...Runs done. Hard to tell HR because of elevation differences (last week in Cali, today in Colorado). Felt good until IT band tightened. No hip flexor issues so that's nice.<br /><br />Marathon time is probably around 4-4:15 as long as the hips don't give out.Brandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1011475376583060322010-12-29T18:54:09.271-07:002010-12-29T18:54:09.271-07:00Ran on treadmill...my calves and feet sent me hate...Ran on treadmill...my calves and feet sent me hate mail after 3rd round, but I stayed on and finished at slightly slower pace, which was a mental victory for me. <br /><br />Marathon...probably about 4.5 hours. Boredom is honestly my biggest problem with long distance.StacyJhttps://www.blogger.com/profile/12384956567915609372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87440561812706792042010-12-29T18:36:22.463-07:002010-12-29T18:36:22.463-07:0026/m/145
Yesterday Part 1
15:59(DL were heavy an...26/m/145<br /><br />Yesterday Part 1<br /><br />15:59(DL were heavy and DU are still a weakness so I'm happy)<br /><br />If I ran a marathon it would be around 4-4.5 hrs. I want nothing to do with that though.derbnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5708410603830941802010-12-29T18:26:37.846-07:002010-12-29T18:26:37.846-07:00This is Nate. can't get my password to work f...This is Nate. can't get my password to work for google every time I get on here for some reason.<br /><br />first time i ran distance in 7 months was on the 24th...ran 3 miles in 19:40. today was the second time in 7 months; felt good but damn do my calves hurt! covered 6 miles in 44:30. cut the final cool down to 3 and 1/2 min due to time constraints. I feel like an old man right now so a marathon would probably crush me. running slow KILLS my joints, but there's no way I could hold a fast or probably even decent pace for a marathon. I'd try to hold an 8 min mile which would be 3 1/2 hrs, but could see myself falling to a 9 min mile which would be just under 4 so maybe 3hr45min, an 8:30 average.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12827411936886715442010-12-29T18:10:27.022-07:002010-12-29T18:10:27.022-07:00Yesterdays WOD (7 rounds of DL's & DU'...Yesterdays WOD (7 rounds of DL's & DU's):<br />Time: 8:14<br />Decembers time: 11:53<br /><br />Just got back from vacation and poor eating choices the last 4 days. We were out of town so it made it a little difficult. Took a few jogs and practiced some high box jumps while we were gone. Considering the holiday sidestep, I blew away my last performance on that wod. Hope all the dawgs had a merry Christmas!Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-428383887212611442010-12-29T18:03:26.021-07:002010-12-29T18:03:26.021-07:00Run went well for me, Not so well for my partner ...Run went well for me, Not so well for my partner who hates running she went pukie on the treadmill and it was hilarious watching her trying to keep it down...But, I set tread at 9.5 for 90% and 7.0 for recovery, warm up and cool down 5.0 - 5.5...I covered 5.58 miles...RichJhttps://www.blogger.com/profile/00333006370817089273noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70265895129618940852010-12-29T18:02:26.303-07:002010-12-29T18:02:26.303-07:00Part 2 from yesterday:
251
pure. fatigue.Part 2 from yesterday: <br /><br />251<br /><br />pure. fatigue.Nathan H.https://www.blogger.com/profile/16910326170713046491noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36320139197329226502010-12-29T17:59:46.800-07:002010-12-29T17:59:46.800-07:00Joel u cannot make up lost time just hop in tomorr...Joel u cannot make up lost time just hop in tomorrow and get after it. Double should be goodROBOhttps://www.blogger.com/profile/13292831018414279936noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90912012767729073782010-12-29T17:58:40.555-07:002010-12-29T17:58:40.555-07:00Such a bad runner i'd guess 4.5. WOD's li...Such a bad runner i'd guess 4.5. WOD's like tonight are difficult for me to guage. I always start easy for fear out of gassing out later. Knee started feeling like it was filling up with fluid towards the end. The problem is, i've never had knee problems.Jared-CF Redlinehttps://www.blogger.com/profile/08407104297706869942noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61219624300835212792010-12-29T17:34:18.715-07:002010-12-29T17:34:18.715-07:00If my body was fresh 3:10-3:20.
If I had to tm i...If my body was fresh 3:10-3:20. <br /><br />If I had to tm it today it would be 3:30-4:00. I'm pretty busted after yesterdays deads.<br /><br />10min hip mobility<br />5min easy warm up<br />3min @ 90% mhr<br />then walked home. ( hamstrings super fried and affecting my back)<br /><br />did the 6 sets on a spin bike instead.. Ouch!<br /><br />pwo: 50g salmon, banana, raspberry purée.Ross Blakenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31612147846800269062010-12-29T17:19:55.804-07:002010-12-29T17:19:55.804-07:00PTS: sleep book is..."Healthy Sleep Habits, H...PTS: sleep book is..."Healthy Sleep Habits, Happy Child". Forget author off top of my head, but I highly recommend it to anyone that will listen and is having kids. <br /><br />I am feeling eager to train again. I am at work today, but unless we get crushed all night I am going to get after training again. Trying to decide if it would be better to jump in current or follow from back at the 1 hr row where I dropped off. Any advice dawgs? I am going to have to modify the program a bit for my life and goals. Not exactly sure how that is going to look yet.Joel B.https://www.blogger.com/profile/05341500741573909557noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71448131613817529432010-12-29T17:19:05.208-07:002010-12-29T17:19:05.208-07:00Dec 26:
A: 265#
B: Complete (barely)*
C: No GHD s...Dec 26:<br /><br />A: 265#<br />B: Complete (barely)*<br />C: No GHD so from my knees I locked my ankles and lowered my upper body to the ground and back. <br />D1: Unbroken<br />D2: No GHD subbed knees to elbows<br /><br />* 1st time doing these and my ring straps are way to short. Rings were waist high so I was starting from down position very deep. This took me forever.<br /><br />Part two:<br /><br />I have no idea what my calories on each round were because the computer on the airdyne wasn't working.<br /><br />Unit:<br />Thanks for the props yesterday. It doesn't happen often but sometimes I find something I'm good at.Paul Smithhttps://www.blogger.com/profile/15784104530730882253noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80038178872047274862010-12-29T17:09:44.337-07:002010-12-29T17:09:44.337-07:00run complete- approx 5 miles
body pretty sore from...run complete- approx 5 miles<br />body pretty sore from last 3 wods..Garage Crossfitterhttps://www.blogger.com/profile/07905752871896361944noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26251770578939136262010-12-29T16:35:49.465-07:002010-12-29T16:35:49.465-07:00Yesterday's part 2:
6 rounds + 1 burpee
scale...Yesterday's part 2:<br />6 rounds + 1 burpee<br /><br />scaled/subbed down to 5 bar dips rather than 10 ring dips. Dips and Pushups still huge weakness for me. All broken except for burpees, which were unbroken each round.<br /><br />I took Saturday, Monday, and Tuesday off and only did the thruster WOD on Sunday. I was in need of a break since I was feeling worn down. Felt fresh today. Looking forward to getting back into the swing of things. Did yesterday's WOD rather than today's running since I am doing a 5K Friday.<br /><br />set a consecutive DU PR today at 72 with a weighted rope. also went for my goal of 20 conseuctive kipping pull-ups but lost my grip at 17. Gonna try again tomorrow. HSPUs are getting closer, I think I'll get one within a couple months. it's been a great year for me in making improvements.<br /><br />As for marathon time, I would shoot for 8:20/mile so that would put me around 3:37. I am running a Half Marathon in May so that will give me a better idea if I could hold that pace for that long or if I would need to properly training for a marathon to do so.ryandrew11https://www.blogger.com/profile/10091170906283107529noreply@blogger.com