Feb 29th Leap Day .......brick cleans and burpees

Mini brick training before class

9 min city bike ride to box - butt bones are screaming

5 min Airdyne 62 kcal about 2 miles 

600m run 

Felt pretty good

then coached 2 classes 6-8

and after that 

50 power cleans 55lbs 

50 over bar burpees 

Times 2 

17:12

9 min ride home - now to work....

peace.love. crossfit. life

Feb 28 - new bike and 7mile bike ride home

.....
picked up my bike today
7miles from Union Square to 120th street...
if you take the West Side path - a little safer.
Hello bike training...

peace. love.crossfit.life.

Feb 28th - Push Press and some other stuff....

Push press 

65lbs x 5

75lbs x5

85lbs x 5

95lbs x 5

105lbs  x - 3 then i had enough or did I get to 115 ? 

'Black To The Future'

20 push press 65 lbs

13 airsquats

13 push press 65 lbs

20 air squats 

2 rounds

6:07

CORE STATIONS

-Support hollow hold on rings

-Plank

-Ghd sit ups 

1 min each station 4 rounds

-oh core. 

Pickedup my bike that I have had on layaway -LOL.....so now I am off to brick training....

Doing the NYC Indoor Triathlon on the 10th of March.

Peace. Love. CrossFit. Life

Feb 25th - 7 mins of Burpees ......

so the week flew by.....
not much training for me so after todays classed the 7 min burpee wod 12.1......CrossFit Games Open is in effect :-)

got 87 not too bad not fab.....

oh well.

peace. love. crossfit. life

Feb 22 - getting back at it

so after 2 days of rest after the C.R.A.S.H.-B.'s .....

i managed to squeeze in 

100 airsquats

100 situps

30 hspu on 2 abmats - no kipping

In between my morning groups. 

legs are a little stiff - still.......

signed up to do an indoor tri - row 1K bike 10k and run 2 miles.....March 10th here we go

peace.love.crossfit.life.

Feb 19th - C.R.A.S.H-B. - new pr and a blown plan

well.
I made it to Boston.
Checked in and looked around....A lot of rowers...
Hung out in the bull pen - 
warmed up pretty hard because my adrenaline was sky high.....




My heat came up - Erg 29 ......
I had a plan 2:00 first 500 then 1:59, then 1:58 and then 1:57 or lower...


Well.............here is what happened


I started out way hard and I could not slow down after 350 m I was still around 1:50.....
held onto 1:50-1:55 until last 500....last 500 was supposed to accelerate and I could barely hold onto 2:00


I saw on my display that I was in 5th place until about 700 left then slipped to 6th...


Well.....I managed to go sub 8 min and among the 15 best.
Result 7:40.3 and 6th place. 
A PR by 27 seconds ......so I must have done something right.


Thanks goes out to my Coach Syn-CrossFit Harlem and my rowing coach Ben.
Thanks for a great event C.R.A.S.H.-B.


Peace. Love. CrossFit. Life.

Feb 17th - 3 x 500

After 2 days rest
3x500m
Target 2:01, 2:00.9 28s/m. Fast then slow
Target 2:00, 1:58.7 28s/m more even
Target 1:58, 1:54.8 29s/m most even but overall too fast

2:00 rest between rounds

Total meters 1500 tot time 5:54.5 1:58.1/500 28s/m


feel fine but a little nervous and excited. 
I could talk while doing these sprints so they were not that bad.


peace. love. crossfit. life.

Feb 15th - Rest day - pondering things

thinking about what to wear to C.R.A.S.H -B.
yes what to wear.........


thinking about what it will feel like to sit there and wait for count down.
Thinking about my plan. Thinking about the days before Christmas when I decided that I was going to try to learn how to row better.  Thinking about Christmas Eve when I rowed a marathon with my Coach Syn and two other box members.....thinking about the last month when I have gotten help with my rowing programming and technique from my rowing Coach Ben.......thinking of the realization that I didn't die even though I felt like I was after sprinting for 500m after a 3K.......
thinking I want to do well and have fun....
thinking of the things we put ourselves thru and why...thinking of discipline, mental training, endurance...thinking about the target and the monitor and the closing of my eyes and counting down from 50.....until it all goes dark and I am finally done.


Peace. Love. CrossFit. Life.

Tuesday Feb14 7:50 am workout 6k at pace

Tuesday feb 14 7:50 am workout. 
After coaching 2 morning classes (- that snooze button was the downfall this morning - no breakfast )

1x6k, 2:08/500
Concentrate on being smooth. 24-26 stroke rate.
 
500 warm up 

Total Time 25:27.0
2:07.3/500
Average at end 204/500
Average strokes 24s/m
Average at end 26s/m 

Kept the entire piece even between 204-210 but mainly 206-207. Even.
It kind of sucked from 3200m - I had to count 50's and 10's for the remainder and from 150 down to 0 

A lot of backward counting this morning

500 m cool down

Peace. Love. Crossfit. Life. 

Feb 12 3 x 2000m row negative splits and new pr

Rowing Sunday feb 12, 2012

3x2k, 4mins rest

First is 208,207,206,205
Kept all paces
Tot time 
8:18.9 25s/m
Average 2:04.7/500 this leg

Second 207,206,205,204
Kept 
Pace until last 500 
Went too fast for 300 then slower 100 then 10 power pulls 
2:03.7/500 over all this leg

Last 206,205,204,203
Kept pace 
Finished last at 2:02 average
Tot time 8:07 (new pr)
2:01.7/ 500 m

Up pace at the 500m marks
Worked most of the time well - did some power strokes to get new average down and then kept  steady new pace.

Peace. Love. Crossfit. Life.

Feb 11 3 x 1000m at target

Rowing Feb 11
3x1k,
 first at 208, second at 202, last at 156. 3mins rest. 


500m warmup 
1st
Target 2:08.0
2:07.6 22s/m 
Took it easy and even. 
Beginning was fast first 20 sec
Tot row 4:15.2
2nd
Target 2:02.0
2:01.9 25s/m
Very steady pace after the initial 100m 
Tot row :4:03.8
3rd
Target 1:56.0


1:54.5 30s/m
Steady hard all way - started to drop speed at 350 left - pulled it together for the last 25 strokes 
1:56-58 pace last 220 meters 
 Tot row 3:49.1 


Total distance 3000m 
Tot row time 12:13.1
Cool down 500 slow


I was apprehensive to the last 1000
but I was much stronger than I thought.
Cool Saturday surprise.

Peace! Love. Crossfit. Life.

Feb 10 - pacing 3K's

Warm up 500 easy

2 x 3 k 

Rest 3:30

Make my own plan 

For consistency - pacing.............

Plan for 1st 3k

3000-2500  2:10.    

2500-2000 2:09.   

2000-1500  2:08.    

1500-1000  2:07.    

1000- 500  2:06.    

500 - 0  2:00 

Time: 12:24.7 

Average 2:04.1/500 

24 s/m

Overshot by far started at way high pace -

Adrenaline was high from work and I went out way harder than planned pace  - kept it at around 2.04 and some slower.

Trying to get my head back to gather and follow the 2nd

Plan 

Rest 3:30

Plan for 2nd 3k

3000-2500 2:10

2500-2000 2:10

2000-1500 2:10

1500-1000 2:08

1000-500 2:08

500 -0           ALL out effort

Pretty even just a lot faster than planned

Power strokes last 500 and completely all out last 300

time 12:32.9  

Average 2:06.6/500 

29 s/m 

Cool down 500m 

Pacing was pretty even just way faster than I originally planned.

Both times I hit 2K at close to PR.

Mentally I need to learn how to start slower and speed up....do it again - but better.....

Peace. Love. CrossFit. Life. 

Thursday Feb 9 th - row 1200's

today the C2 was my friend

Todays mission
4 x 1200 m row
4 min rest in between each round at target pace
2:01-2:00 -1:59-1:58 (end with the kill-me-now-pace.)

500m Warmup 2:20-2:30 pace apx

1st round

Target 2:01/500

Result 2:00.9/500 26s/m

Tot row this round 4:50.3

2nd round

Target 2:00/500

Result 2:00.0/500 24s/mo

Tot row this round4:48.0

Trying to keep even strong stokes and pull hard. A little hesitant and doubting. 

3rd round

Target 1:59/500

Result 1:59.0/500 24s/m

4:45.7 tot time this round 

Had to push through on this one-mainly mentally.

4th round

Target 1:58

result  1:57.8/500 27s/m

Last 500 just pulled hard and steady (and counted to 10 five times) 

Tot this round 4:42.8

TOTAL Summary today

4800m

19:07.0 total average 1:59.4/500 27 s/m

500m cool down

Mental notes 

A little scary but after the first 2 I got my confidence back - I know I can deal with one hard piece it is just when I have to do repeats my mind starts thinking about the next one. That is why I count -

To stay focused on this piece and manage the distance 10 pulls = 100 m 

For me it is about disciplining the mind - endure the discomfort and finishing the piece. 


Peace. Love. CrossFit. Life.

Feb 7th - 12 x 500 no rest

it was supposed to be the Monster ....coming to get me

12 x 500

Starting at 2:10 pace and at every 

500m do 10 power pulls

then pull at new average pace....

well I was alone and set the intervals at 500 with 0 rest - worked but not....every time the average zeroed out so I had to make my own monster......and I could not keep it going negative after the 6th round.

I croaked at the 6th round

1.   2:10.0 27 s/m

2.   2:07.9 28s/m

3.   2:07.2 28 s/m

4.   2:06.6 27 s/m

5.   2:06.0 27s/m

6.   2:05.4 27s/m

7.   2:06.8 26s/m

8.   2:07.2 26s/m

9.   2:10.9 27 s/m

10. 2.13.8 27 s/m

11. 2:10.6 26 s/m

12. 2:02.5 27 s/m

total 6000m 25:37.1 26s/m

beat at the end 

peace. love. crossfit. life.

Feb 5- target pace rowing

Rowing feb 5th

5 x 500 keep pace steady and on target pace practice

Target 2:02
2:01.9/500 26s/m

Target 2:01
2:00.5/500 28s/m

Target 2:00
2:00.0/500 26s/m

Target 1:59
1:58.8/500 18 s/m
 
Target 1:58
1:56.2/500 29 s/m
Did explosive start then kept 1:58 all way 
2 min rest between 

Felt good 

Peace. Love. Crossfit. Life.

Feb 4th - 3 x 4000m row and tears

Feb 4 th rowing 

3 x 4k 

Aiming for smoothness and negative splits 

500m smooth row warm up 

Plan for 1st 4 k

1000m 2:12/500

1000m 2:10/500

1000m 2:10/500

1000m 2:08/500

Negatie splits went badly 

Started at 2:05 and ended at 2:08.9

Total time 17:11.9

24s/m

4 min rest 

Plan for 2nd

1000m 2:12/500

1000m 2:10/500

1000m 2:10/500

1000m 2:08/500

Better starters at 2:12 ended at 2:08.5/500 

Total time 17:11.6 25s/m 

Tough last 1000m last 500 mostly hard pulls rangeing 1:56-2:03 pulls

4 min rest 

plan for last 4K

1000m 2:10/500

1000m 2:09/500

1000m 2:08/500

1000m 2:07/500

blew the target but made it

In principle 

First 3000 was around 2.11.00/500

Last was 2:09.7/500

Last 300 was 30 power strokes

Total time 

17:18.2

28s/m

This was an emotional struggle - I was in tears last 1000

Mind wandered a lot during this last 4 k

Not as smooth as I wanted

500m slow smooth cool down

Tears still streaming down my face. I'm pissed exhausted overwhelmed ....

But I did the workout.

Peace. Love. Crossfit. Life.........

Feb 3 - 4 days of work and no training now TGIF and 4 x1000m

this was my workout for Monday - it is now Friday and I finally did it

4 x 1000m 

but first I did 
5 rounds of 
25m bearcrawl
10 push ups
10 cycles bear complex (only used the 35lb bar) PC-FS-PP-BS-PP


then

Warmup 

500 m

10 strokes arms

10 strokes back

10 strokes arms and back

10 strokes slide only, keep it slow

Remainder-normal rowing.

1 st  aim 2:03/500

2:01.8/500 20s/m

Started way to fast went slow last 250m. No power strokes 

time: 4:03.6

2nd aim 2:02/500

1:59.6/500 20 s/m 

Started steady and kept pace. Slowed down strokes at end. No power strokes

Time: 3:59.3

3 rd aim 2:02/500

1:55.5/500 28 s/m

Power 10 at 500m and 800m

last 100 sucked 

Time: 3:51.5 new pr on 1000m

4 th aim 2:01/500

1:57.7:500m 28s/m

Power 10 at 500 already struggling with pace after 300 I just did power as much as I could 

They were not as effective all of them. This one was a struggle and sucked.

Time 3:55.5

Cool down 

500 m

10 strokes arms

10 strokes back

10 strokes arms and back

10 strokes slide only, keep it slow

Remainder-normal rowing.

One personal best ........more to come 

peace. love. crossfit. life.