20 Minute AMRAP

Last week I did a 20 min AMRAP (as many rounds as possible) for swim, bike, and run.  In each workout the rest was included in the 20 minutes, so the entire workout was 20 minutes.  The swim was 20 minutes of 50 yd sprint rest 30 seconds.  This was not too difficult.  Next time I do this particular workout I will increase length, increase time, and/ or decrease rest.  The bike was .25 mile sprint (on the trainer) with a 30 second rest.  The run was a 200m sprint with a 30 second rest.  Both the bike and run was very tough.  This CFE 20 minute AMRAP is highly recommended. 

Link to Google spreadsheet of my training plan.

5k PR

Well Saturday I ran in a 5k at the Nashville Zoo.  It is neat because it actually runs through the zoo.  Although I cannot say that I paid too much attention to the animals as I was focusing on the race.  I wanted a PR, but I did not expect to PR by 46 seconds with a 22:00 time and a 7:06/ mile pace.  I was very excited about this time until I realized that I will now be doing TABATA and other treadmill WOD’s that use the 5k PR pace at a 15 second faster pace.  That will suck! 

My wife and 2 year old daughter also participated in the race.  My daughter thought that she too could run the race and refused to stay in the stroller.  She ran a total of about a mile.  Here is a picture of us finishing together as a family… well I guess my second finish. 

The Training Plan

And so it begins.  My training plan to Ironman Louisville began on 1/17/2011.  I am working on the programming for the plan and it will be available for viewing in a Google Doc format.  I will update it as I proceed.  As a constant I will attend 4 CrossFit Middle TN WOD’s a week with only a few exceptions.  There will be weeks that I will throw out the Crossfit Endurance Methodology and concentrate on just going long.  These weeks will be for testing myself, testing my nutrition plan, testing pace strategy, and building up my confidence that I can indeed go long.  However I do not believe these weeks will do much to increase my aerobic capacity.  That will be increased through the CFE methodology. 

The plan will begin with slowly building up the number of CFE WOD’s each week.  The goal will be to maintain 4 Crossfit WOD’s, 4 CFE WOD, and 2 Tempo/ Time Trial WOD’s per week.  I have also included some time off for planned activities. 

Link to the plan

Jan 9 – 11

Jan 9

CFE – 6 x 200m with about a 90 seconds recovery… fastest 200 was 34 seconds

CF  - CrossfitMT WOD.  This one was tough

Jan10

35 minute time trial Swim – 1900 yards

Jan 11

80 minute time trial on bike on trainer… disappointing 20 miles by the computer.  I am thinking the new fluid trainer is tougher than the road

Jan 6 & 7 2011

Jan 6

Crossfit WOD 6 rounds + 2 jumps.  I used 35 lbs Kb and 2 tires (35” high) for jumps

CFE WOD 30:20 x 8 with bike fresh from the shop and a new fluid trainer.  Was in such an anaerobic fog at the end I lost count so I may have done than 8 rounds

Jan7

Just Crossfit WOD – 9:32

Jan 5 2011

Just the Crossfit WOD today.

Jan 4 2011

The Crossfit WOD at my local Crossfit gym didn’t appeal to me so I used a spin class at a local gym as a tempo/ time trial workout instead.  I know that is not the correct approach but it worked for what I have.  I should be getting my bike back from the shop and a new fluid trainer soon.  Until it gets warm out, I will use the trainer for bike workouts. 

Jan 3 2011

AM CF WOD

Back Squat 3-3-3: 260 on the last set.  That is a 3 rep PR for me!

                             then

15minute AMRAP 10 pull-ups 20 air squats: 12 rounds

PM CFE WOD
4x5 minutes with 3 min rest:  I did this in a 25 yd pool and hit 300yd each round