DL / Crossfit

Today was a short crossfit day with Day 1 - Week 1 of Wendler 5/3/1 deadliest

Deadlift

5/200

5/240

5/260

7/295

Then 3 RFT of:

5 pullups

10 slams (30#)

15 swings (50#)

20 doubles

Recover to 110 heart rate

Rounds / Recovery Time

2:55 / 1:05

3:11 / 2:07

3:25 / 2:40

<iframe width='465' height='316' frameborder='0' src='http://connect.garmin.com:80/activity/embed/123189111'></iframe>

Endurance MTB

Getting a course ready for a weekend clinic for The Wild Bettys.

Got in about 45 min before this as well but the file was a little broken up as I was trying to link together some single track for the ride.

<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/122902932'></iframe>

Endurance - Easy Day at the cliffs

Had some time so got in an mtb ride at the cliffs...view the ride below.

Mono Centre Ride by stephentoddneal at Garmin Connect - Details

Spiro / Speed Legs / Tempo

10:00 spiro - 3.0L - total Volume during session 1021 L

Then ramp test on the bike 150-225 watts

2 x 4:00 speed legs drill - avg rpm 111 int 1 / 110 int 2 (both done at 200 watts to focus on coordination)

2 x 15:00 Tempo (goal lactate 2.5 to 4.0 mmol)
--- int 1 --- 220 watts - 141 hr - lactate 3.1 - 1.56 power to hr ratio
--- int 2 --- 219 watts - 138 hr - lactate 2.8 - 1.59 power to hr ratio

Then finished of with small circuit -- 2 rounds:

10 ghd hip extension
15 lifts in tall kneeling
15 KB swings
10 pushups ( 2-0-2-0)
15 straight leg deadlift

Day Off

Recovery Day...40 min yoga

Bench / Airdyne / Spiro

10x10 Bench Press at 135
5x10 ring rows for first 5 sets

Recovery 1:00

Then completed:

4 x 5 min 150/153 heart rate on airdyne

Recovery in between was 3 to 4 minutes on spiro.

3.0L bag -- 28/35 rf -- depending on spo2 -- goal was to get spo2 as high or higher than resting during the recovery.

Welcome back to me...

Have been training a little...just no posting...I do that sometimes (OK .. most times)

Gonna try again. Wish me luck.

Today:

3 rep Deadlift - 180 / 220 / 260 / 300 / 320 -- and 5 x 330

10 min rest

Then complete small tabata circuit with metabolic cart on to start gathering some data for respiration training within Crossfit circuits.

Thanks to Peter Glassford for holding the machine so I didn't break it.

8 x 20/10 of Wallball + Renegade Rows

rest 2:00

8 x 20/10 of Airdyne + Push Press

Data in pic below:

Strength

Horizontal Push 5x5

Horizontal Pull 3x8

Vertical Push 3x8

Vertical Pull 3x8

Elbow Flexion/Extension 3x10

Core - anti - rotation 3x10

All strength with 30 seconds rest

Then 10x :30/:30 of Airdyne/Band Sprints/Double Unders/Row

Felt a little weak today...not sure if it was due to first workout since being home or just a week away from strength...either way Cali was amazing so no worries!

Sad Day -- Cali day 4 -- the last ride

Well...has been a great trip.

Every ride amazing in its own right...Saved what I thought might be the best for last.

San Juan Trail ... 11 miles of single track to the top ... then right back down the same trail.

It lived up to the expectations and had a wide variety of terrain and skills to be worked on.

Cali Day 3

Aliso Tour Ride

This ride was pretty neat...got to ride some great single track...and the ride went few some subdivisions as well as including some sight seeing of Orange Country and views of the water were also amazing.

Cali Day 2

Likely one of the top 5 rides I have done in my life!

Holy Jim / Trabuco trail







Great ride with all single track climb .... Rolling fire road across the top .... Then great 11 mile descent with a wide variety of terrain.








About 1 mile from summit.








Trabuco Creek - crossed about 8 times during the ride going both up and down.

Today heading for about 3 hour loop with 2500' climbing (yesterday was about 4200') -- then one more big ride tomorrow.


- Mobile post

First ride in Cali

Great first ride even though my derailleur exploded 15 minutes in.

Got it turned into a poorly working single speed and finished up the ride.







- Mobile post

Spiro session - 15 min - easy/medium/hard 5 min blocks by feeling

15 min gradual warmup

30 min Tempo -- a little tired feeling today -- coordination just doesn't seem perfect

Bench Press - red bands double wrap plus 65# (3 - 1 - 1)

Seated Row - 55 psi Keiser (3 - 2 - 1)

above done as superset for 10x10 attempt.

Numbers in picture below.

Then ramp warmup on the bike.

10:00 of 30/30s by feeling -- going to go to a minute recovery next time to allow higher watts NO and more total time.

INTERVALS

10 min spiro

15 min gradual warmup to LBP heart rate

4 x 3:00 on 250w

4 x 2:00 on 275w

Then:

5 Bodyweight Deadlifts (185) on the minute for 10:00

COMPLETE DAY OFF

STRETCHING

10 min spiro and 45 min static lower body stretch

TEMPO 2 X 20

By Heart Rate today...2 x 20 min ON LBP heart rate (145)

Watts up a little this week ... felt comfortable.

15 min spiro before the bike session started.

WOD - short time duration

Work up to 3 RM backsquat (today 235)

Then complete:

15 back squats at 90% ( I used 215 ) + 50 unbroken kettlebell swings at 55

Rest 3:00

Then 3 rounds for time of:

5 thrusters at 95
15 hang cleans at 95
10 sprint starts (Teal Monster Band)

rest 1:00

Right after last round 10 min at 145 on Erg

Spiro

30 min 3.0 L Spiro

28 avg RR

3029 Vt (total volume litres of air moved)

Stretch

45 min lower body static stretch

Crossfit + Tempo

Warmup:

Coreboard Ys

Chop

Lift

Paloff Press

2 rounds of 10 each

Then 5:00 spiro on 3.0L bag 30/35 rr

Then AMRAP in 4:00 of Toes to Bar x 10 reps + Box Jumps at 24" x 6 reps

1:00 rest

Then AMRAP in 4:00 of 20 double unders + 7 burpees (jump to touch 1 foot above max reach)

5:00 easy spiro (this was a huge challenge today right after the crossfit)

Then 20 min Airdyne at 80/83% max heart rate

Bike Intervals

Gradual warmup to 225 watts....

Then completed:

3 x 3 min ON at 250 watts - 75/80 rpm

3 x 2 min ON at 275 watts - 85/90 rpm

recovery was 2 min for both

Day Off

5x5 back squat

5x5 back squat at 205

Ramp Test + Tempo

Warmup was ramp test from 100 watts to 225 watts.

LBP still hanging in around 225 watts but getting more comfortable to hold for sure. Able to breath around 12 to 15 rr comfortable with nose breathing during the Tempo with a few breaks here an there.

Strength

Deadlift - 5 x 5 at 235 (going to 245 next day)


3x
Pullups - Tarzan x 6
Glute Ham Raise (with 20# assitance on Keiser) x 6

3x
DB piston press x 8
Rotational Row x 10

2x
Walking Lunges x 6
Ab Wheel Rollouts x 10

Ithlete is showing some good recovery this week.

First screen shot is of HRV and Resting Heart Rate. It is taken as an approximate 1 minute standing metric. (it is actually 8 full breaths which are timed with a visual metronome)

Weekly Trend

Todays Workout

5 x 5 Bench (done at 135) I have always been weak at pressing both horizontal and vertical so am going to try and improve this a little.

Then 5:00 effort at 95% rpe

4 rounds for time of:

6 Curtis P at 95# (each one taken from ground - clean - lunge - lunge - front squat - press)
30 double unders

Then 5:00 effort at 1 to 2% higher heart rate than first TT max

Trying to come up with a plan

So I am usually just trying to stay in relatively good shape...I have been interested to try a few things over the last year or so and think I just might start.

I am going to try and have a few days a week where I do the same workout...the rest will remain varied.

The workouts I will keep constant will be based on Fibonacci sequence ... read about it here

The one day I have decided to take is going to go like this:

Spiro Ramp test -- on 2.5L bag -- start at 35 rr and increase 2 rr every minute until spo2 drops or I lose the ability to coordinate the breath -- about 10 to 15 minutes

Then Deadlift 5 x 5 -- increase start weight by 10 pounds every week as long as I do all 25 reps - rest 75/90 seconds (I believe this is a Dan John creation)

Then 5:00 easy spin

Then 7 x 3:00 ON / 2:00 off -- on started today at 250w and heart rate ceiling will remain at 145 for first 4 weeks. If I complete all 7 intervals at wattage goal without breaking heart rate ceiling -- I will add 5 watts the next week.

+++

So todays session was:

spiro ramp 35 to 44 rr on 2.5L

5 x 5 Deadlift at 225 plus purple band -- will add 10 pounds next week

7x 3:00 at 250w / 2:00 at 140/150w completed but heart rate did reach 145 -- will add 5 watts next week

File below:

Ramp Test with Respiratory Focus

Today I did a 4 minute ramp from 125 to 250 watts.

The focus was on trying to have as high of a Tidal Volume (O2 in L/min divided by RR .. respiration rate) as possible.

I kept my cadence steady the entire time.

Test data ...

Wattage -- Tidal Volume -- % of FVC

125 -- 2.7 -- 46%

150 -- 3.1 -- 52%

175 -- 4.2 -- 70%

200 -- 4.6 -- 76%

225 -- 3.8 -- 63%

250 -- 4.2 -- 71%

+++

Right after the ramp I completed 10 minutes on 3.0 L at 25 rr on Spiro normally a level that isn't too challenging ... However it was much more work than normal after the on the bike session.

Was pretty happy with this first session. Goal is to improve to 80 plus % on the bike at and above Balance Point.

+++

Next session will be fixed Balance Point heart rate while attempting same breathing session...data will follow.

Recovery Day

Day off training today

Did do 4 x 5 min on 4.0 L bag spiro for the first time with 5 min rest between

First 3 went well...22 rr...last one felt fatigue and couldn't control for entire 5:00 had trouble with last 30 seconds.

FeV1 is up to 5.99 from 5.34 8 weeks ago - up 10.9%

FeV6 also up 11.0%

FeV1 - amount exhaled during 1 second of peak flow test
FeV6 - amount exhaled during 6 seconds of same peak flow test

Modified session from Sealfit - due to time and current fitness level

5:00 minute foam roll

+++

3 rounds of:

33 unbroken double unders
33 wall ball - 20# / 10' target

recover between rounds until heart rate at 120/125 and 4 ms HRV

+++

3 rounds for time of:

10 Renegade man makers with 30# DB
50m walking lunge with 30# DB - done as 10 steps 10 breaths
Airdyne 25 calories

recover between each round until heart rate 120/125 and 4 ms HRV

+++

Row 500m - medium hard
100 count Leg Levers
Row 500m - medium / hard
100 count Leg Levers
Row 500m - easy below 145 heart rate

20 min Spiro - 3L - 5 building to 35 RR

Total volume (Ve) = 1958
Avg volume / minute (Vm) = 97.9

10 x 5 rep Trap Bar Deadlift at 190# plus purple band (going to slowly work up on this adding 10# a week)

:: then bike ::

30 min at 145 (lactate balance point LBP) heart rate with variable cadence every 5 minutes

1 - 201 NP - 145 HR - 96 RPM
2 - 203 NP - 144 HR - 85 RPM
3 - 214 NP - 144 HR - 80 RPM
4 - 212 NP - 145 HR - 72 RPM
5 - 199 NP - 143 HR - 83 RPM
6 - 191 NP - 144 HR - 93 RPM

+++

I am going to create a legend of short forms later this evening for various training information you will see in the data.

For Today...

NP is Normalized Power

HR is avg heart rate (today avg was created no more than plus/minus 2 beats from avg)

RPM - revolutions per minute

1.16.2011

15 min foam roll, lower body focus

20 min Spiro - 3.0L 28/30 rr

5:00 band stretch - pnf - hamstings and hip

8 x :20/:10 skip - last 2 doubles

Then:

Helen - 3 rounds for time of run 400m (treadmill 1 percent grade) + 21 KB swings at 55 + 12 pullups

Helen Time 9:38 (pb)

File below.