Monday, December 31, 2012
Yo-Yo Test
Took out the measuring tape, counted off 65'7", cued up the beep test on my busted iPod and tackled the pre-season fitness assessment for Inside Rakete. We're using the Yo-Yo Intermittent Recovery Level 2 assessment and it was my first time doing the test, so my performance was a little disappointing. But, to be fair, I was doing it on a wet stretch of asphalt in near-freezing temperatures. I made it to level 16, also known as stage 14.5? for a total of 640m. I would say that I can't wait to give it another go, but it's supposed to be a vO2max test and maxing out isn't always fun. Their formula for estimating vO2max from the beep test, incidentally, puts me at 54.0 mL/kg/min. It's a far cry from what I tested back on 12/13/10 but we'll see if I can't improve it over the next few months.
Saturday, December 29, 2012
Friday, December 28, 2012
Thursday, December 20, 2012
Tuesday, December 18, 2012
Pullups, Burpees
Pullups: 2x10 strict, 5 strict 5 kipping
10 hanging shrugs, 14 monkey-bar swings
7 chinups, 5 mixed-grip chinups
100 burpees in 6:27
25 rep splits: 1:00, 1:30, 2:00, 1:57
Compare to 12/31/210
25 leg lifts, 25 situps
25 full body crunches
25 crunches R, 25 crunches L, 25 crunches
Yeah, got that iron taste in my mouth again.
10 hanging shrugs, 14 monkey-bar swings
7 chinups, 5 mixed-grip chinups
100 burpees in 6:27
25 rep splits: 1:00, 1:30, 2:00, 1:57
Compare to 12/31/210
25 leg lifts, 25 situps
25 full body crunches
25 crunches R, 25 crunches L, 25 crunches
Yeah, got that iron taste in my mouth again.
Monday, December 17, 2012
HSPU and Pistols
5x5 HSPU to 1 abmat
5x5 pistol squats
I did the first three rounds of pistols with a 15lb kettlebell on my standing shoulder. That got pretty difficult, I haven't done pistols in quite a while.
5x5 pistol squats
I did the first three rounds of pistols with a 15lb kettlebell on my standing shoulder. That got pretty difficult, I haven't done pistols in quite a while.
Thursday, December 13, 2012
Tuesday, December 11, 2012
Monday, December 10, 2012
Cleans
Warmup: 5 squat cleans 95, 3 squat cleans 125lb
5x(1 squat clean, 2 front squats, 1 push jerk) 135lb
3 rounds for time:
10 clean and jerk 105lb
10 strict pullups
Completed in 8:07
Rounds: 1:45, 2:20, 4:02
Finisher: 30 toes to bar
5x(1 squat clean, 2 front squats, 1 push jerk) 135lb
3 rounds for time:
10 clean and jerk 105lb
10 strict pullups
Completed in 8:07
Rounds: 1:45, 2:20, 4:02
Finisher: 30 toes to bar
Saturday, December 08, 2012
The Big Chill 2012
5k in 19:46.47 (6:22 pace)
Splits: 5:50, 6:45, 7:11 (6:30, 0:41)
Place: 45th overall
43rd of 827 men
12th of 129 M25-29
Age-graded PLP: 65.24%
Compare to 12/11/10, 12/13/08, 12/8/07
Two women, six kids ages 15-17, and one dude who was 51 all beat my time. The third-place girl also crept up on me in the middle of the third mile. I didn't see her but could tell by her breathing that it was a chick, her huffing was high pitched and shallow...plus a spectator yelled some encouragement to her, saying she was in third place, and that confirmed it was a girl. When we turned the final corner she tried to pick up the pace and push past me, and I'm glad--it gave me some motivation and I kicked into a higher gear when I might have otherwise just coasted. Halfway down that last stretch I caught sight of the time clock, and that's when I knew I'd achieve my goal. I crossed less than half a second ahead of the girl, might have peed myself a little, but broke my PR and felt pretty damn good about it. Stronger than ever, faster than ever. More work to do.
Except the world-record holder finished the race in the time it took me to run the first two miles. Holy crap.
Splits: 5:50, 6:45, 7:11 (6:30, 0:41)
Place: 45th overall
43rd of 827 men
12th of 129 M25-29
Age-graded PLP: 65.24%
Compare to 12/11/10, 12/13/08, 12/8/07
Two women, six kids ages 15-17, and one dude who was 51 all beat my time. The third-place girl also crept up on me in the middle of the third mile. I didn't see her but could tell by her breathing that it was a chick, her huffing was high pitched and shallow...plus a spectator yelled some encouragement to her, saying she was in third place, and that confirmed it was a girl. When we turned the final corner she tried to pick up the pace and push past me, and I'm glad--it gave me some motivation and I kicked into a higher gear when I might have otherwise just coasted. Halfway down that last stretch I caught sight of the time clock, and that's when I knew I'd achieve my goal. I crossed less than half a second ahead of the girl, might have peed myself a little, but broke my PR and felt pretty damn good about it. Stronger than ever, faster than ever. More work to do.
Except the world-record holder finished the race in the time it took me to run the first two miles. Holy crap.
Thursday, December 06, 2012
Glamour Muscles
3mi in 20:36 (6:52 pace)
1.5mi splits: 9:50, 10:45
3x10 pullups
5x5 DB single-arm military press 35lb
3x10 DB curls 20lb
3x15 incline situps +25lb
1.5mi splits: 9:50, 10:45
3x10 pullups
5x5 DB single-arm military press 35lb
3x10 DB curls 20lb
3x15 incline situps +25lb
Tuesday, December 04, 2012
Another DC Run
400m in 1:09
100m walk, 300m jog
3.25mi in 24:30
The first mile in 6:32, the next 0.5 in 3:20, then 1.75mi in 14:38 and you can take off about a minute for red lights. Still not where I want to be, might have to give up on the goal this year and just run the best race I can in the shape I'm in.
100m walk, 300m jog
3.25mi in 24:30
The first mile in 6:32, the next 0.5 in 3:20, then 1.75mi in 14:38 and you can take off about a minute for red lights. Still not where I want to be, might have to give up on the goal this year and just run the best race I can in the shape I'm in.
Monday, December 03, 2012
DC Run
1.3mi in 10:00 (7:42 pace)
5:00 rest
2.45mi in 17:30 (7:09 pace)
(1mi in 6:15 to 1.45mi in 11:15)
Had to wait at some red lights and got lost at least once, but the mile in the middle was run on the track at a local high school.
5:00 rest
2.45mi in 17:30 (7:09 pace)
(1mi in 6:15 to 1.45mi in 11:15)
Had to wait at some red lights and got lost at least once, but the mile in the middle was run on the track at a local high school.
Sunday, December 02, 2012
Climb
2 hours bouldering and top-rope climbing
Clean and jerk: 3 at 95, 3 at 115, 3 at 135, 2 at 155, 1 at 165lb
2 muscle-ups, 3 L-hang pullups, 3 handstand pushups
50 incline medball situps 15lb
Clean and jerk: 3 at 95, 3 at 115, 3 at 135, 2 at 155, 1 at 165lb
2 muscle-ups, 3 L-hang pullups, 3 handstand pushups
50 incline medball situps 15lb