STRENGTH - Tempo

3000m Row

Strength with following pairing:

10 x 10 Deadlift at 200# - using 2-0-2-0 speed timing (100 reps accomplished so will add 10# next session

10x10 Renegade Row at 25# (too easy so will go up -- goal as heavy as possible with no hip rotation and complete stable upper body)

FaCT Test

Just working on the notes for this at the moment...will have them up soon...for now below is the test data.

**3 min stages during the ramp of the test (data shown in 1 min increments)

DAY OFF

Strength - Explosive Repeat

8 min Row warmup

10x :10 sled push / :50 rest

5 min airdyne + 5 min Spiro 449L

10x :10 standing push-pull / :50 rest

5 min airdyne + 5 min Spiro 477L

10x :10 jumping ball slams / :50 rest

5 min airdyne + 5 min Spiro 487L

Jan 2 Day Off

Happy New Year (belated)

Not sure this is a resolution...but I do need to try and blog a little bit more than NEVER!

Will try and get my training up ... and then work on getting something up on the Crossfit Orangeville site.

First workout of the year...have actually been pretty consistent over last number of months...just hasn't made it here.

Trying to make every workout at least 500 kilojoules or more.

This session was 3x10 at 138/142 heart rate ( +/- 2 of balance point heart rate )

Recover after each block until heart rate reaches LBP -30 (110 bpm)

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.