Ride 40.24 miles 2:19:24

Then fall and bloody your knee with a mile to go while stopped to pick up a Clif bar wrapper.

17.2 mph

Shop Trifecta 21:04

Three station partner workout:

1: Burpees and static hang
P1 does 8 Burpees, P2 hangs on pullup bar until P1 is complete, then switch
5 rounds

2: Pushups and plank
P1 does 12 pushups while P2 holds plank position, then switch
5 rounds

3: 24" Box jumps and squat hold
P1 does 16 box jumps while P2 holds squat position, then switch
5 rounds

1 minute rest between rounds

Todd and Pete: 21:04

Soundtrack: Metallica-Death Magnetic

Hypoxia 250, row 1,000M

10 Burpees
20 Knees-to-elbows
30 Box jumps (24")
40 Wall balls (10', 20#)
50 Push press (75#)
40 Wall balls
30 Box jumps
20 K2E
10 Burpees

19:12 total time

Then
Row 1,000M at <2:30 pace/500M
4:49 total time

Soundtrack: At The Drive In, Black Flag, Bob Mould, Butthole Surfers, Fugazi, GBV, Husker Du, One Day As A Lion

Ride 25.64 miles 1:32:25

16.7 mph
http://www.mapmyride.com/route/us/in/zionsville/731124304715798978

Stuff 32:30

10 Burpee box jumps
20 Wall balls, 20#
10 Burpee side jumps over bar (w/25# plates on bar)
20 Cleans (105#)

5 Rounds for time, 32:30

This is the kind of workout that, for me at least, exemplifies what doing a Crossfit or Gym Jones style workout can do for you. 6 months ago I would have quit before the prescribed 5 rounds, playing it off as having done enough work for one session. But 4 rounds isn't enough when the task at hand calls for 5, regardless of how long it takes. My time for this workout may have been slow, comparatively speaking, but I really don't give a shit how fast anyone else does this or any other workout, only how fast I do it next time. Isn't that the point of any individual pursuit?

Soundtrack: Metallica-Death Magnetic

30 Clean & Jerk, Row 2,000M

30 Clean & jerks, 105#, 5:21

Rest 3 minutes

Row 2,000M, 7:47

Soundtrack: Metallica-Death Magnetic

11 mile ride

45 minutes, first ride of the year.

http://www.mapmyride.com/view_route?r=233124258138520462

CF Cindy: 11 rounds

5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes

11 rounds total: 55 pullups, 110 pushups, 165 squats

Soundtrack: At the Drive-In, Black Flag, Bob Mould, Butthole Surfers, Fugazi, Guided By Voices, Husker Du.

Beyond Burpees 95# 24:02

10 Burpee box jumps (24")
10 95# Cleans
10 Side jump Burpees over same bar
10 95# Push Press

5 Rounds for time

Total Time: 24:02

I did this workout on 1-5-09 in 20:04, but used 65# then for the cleans and push press. Logic would lead one to believe that 4 months later I would have done the 65# workout in less than 20 minutes. So, was the extra 30 pounds worth over 4 additional minutes, or did I use the weight as a crutch to go slower? Time will tell. It usually does.

Soundtrack: Metallica-Death Magnetic

Minute Burpees and Tabata Squats

1 Burpee the 1st minute
2 Burpees the 2nd minute
and so on until failure or inability to finish the Burpees in 1 minute
12 minutes total, 78 Burpees

then
Pete: Tabata squats, score: 11
Todd: Tabata situps, score: 6

In the first few minutes of the Minute Burpees, it is hard not to chuckle about doing a few seconds of work and waiting almost a minute to go again. By about the 9th minute, it is no laughing matter.


Soundtrack: One Day As A Lion

100 95# Cleans and 55 Burpees 12:01

10 Cleans (95#), 1 Burpee
10 Cleans, 2 Burpees
to 10 Burpees

Total: 100 Cleans, 55 Burpees 12:01

Soundtrack: One Day As A Lion

Burpee Pullups and Push Press, Row 2k

Burpee pullups
75# push press
20-10 of each
8:41
Then
Practice ring pushups and ring dips
Then
Row 2k for time
8:04

Soundtrack: Metallica-Death Magnetic

Run 5K 21:04 (6:47 pace)

Saturday was the Mini-Marathon 5K (or what I call the Wuss Mini). I hadn't been running much, maybe half a dozen times all winter, and was fighting a bum groin, but still set a PR for a timed 5K and finished 40th overall.

I felt strong the entire time, my wind was good, and I spent the time thinking that short duration, high intensity workouts were paying the kind of dividends that I'd been reading about.


Soundtrack: P.O.D., Marilyn Manson, Slipknot, System of a Down, Bob Mould, Metallica, Nirvana, At the Drive-In.

C2 2000M Partner Workout

Row 500M while partner does something else, 4 rounds:
Ring dips (12)
Box jumps (33)
95# Cleans (30)
K2E (20)

Soundtrack: Metallica-Death Magnetic