Strength:
Rest
_________________________________________________________________________________
WOD:
"Blake"
4 Rounds
100 foot Walking Lunge with plate overhead (44/33 lbs)
30 Box Jumps (24/20")
20 Wall Balls (20/14lbs)
10 Handstand Push Ups
_________________________________________________________________________________
Endurance:
Run 6x 600m, rest 2:00, hold efforts within 2-3 seconds
_________________________________________________________________________________
Skill:
POSE Technique WK2 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x1min repeats @ 96 cadence
1X4min @ 91 cadence
Friday
Thursday
TD65 110930
Strength:
Dynamic - Box Squat 12x2
Speed - Sumo Dead Lift 12x2
_________________________________________________________________________________
WOD:
For time:
30 Power Cleans, 175
_________________________________________________________________________________
Endurance:
Run 6 x 600m, rest 2:00, hold efforts within 2-3 seconds
_________________________________________________________________________________
Skill:
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Dynamic - Box Squat 12x2
Speed - Sumo Dead Lift 12x2
_________________________________________________________________________________
WOD:
For time:
30 Power Cleans, 175
_________________________________________________________________________________
Endurance:
Run 6 x 600m, rest 2:00, hold efforts within 2-3 seconds
_________________________________________________________________________________
Skill:
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Tuesday
TD66 110929
Thursday is a rest day. If I can find the time and the energy, my goal is to run through my POSE drills and stretch.
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
I miss the old Arsenal!
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
I miss the old Arsenal!
TD67 110928
Check out this slide show from the Frogman!
PMT1
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
PMT2
Dynamic
Box Squat - 12x2
Speed Pull
Banded Sumo Dead Lift - 12x2
PMT1
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
PMT2
Dynamic
Box Squat - 12x2
Speed Pull
Banded Sumo Dead Lift - 12x2
Monday
TD68 110927
PMT
5 Rounds of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
Complete as many rounds as possible without putting the bar down.
One of each movement in succession (Deadlif+Hang Power Clean+Front Squat)= 1 Rep
3 minute rest between rounds
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Random awesome video!
5 Rounds of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
Complete as many rounds as possible without putting the bar down.
One of each movement in succession (Deadlif+Hang Power Clean+Front Squat)= 1 Rep
3 minute rest between rounds
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Random awesome video!
Sunday
TD69 110926
AMT (Strength)
3 rep Max Squat
PMT (Run)
Sprint:
100m, 100m, 100m
60 sec rest
100m, 200m, 100m
60 sec rest
200m, 100m, 200m
60 sec rest
200m, 200m, 200m
60 sec rest
200m, 100m, 200m
60 sec rest
100m, 200m, 100m
60 sec rest
100m, 100m, 100m
After each sprint, decelerate to a complete stop, turn around, walk back to the line, and start your next interval.
POSE Technique WK1 (done prior to PMT)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
3 rep Max Squat
PMT (Run)
Sprint:
100m, 100m, 100m
60 sec rest
100m, 200m, 100m
60 sec rest
200m, 100m, 200m
60 sec rest
200m, 200m, 200m
60 sec rest
200m, 100m, 200m
60 sec rest
100m, 200m, 100m
60 sec rest
100m, 100m, 100m
After each sprint, decelerate to a complete stop, turn around, walk back to the line, and start your next interval.
POSE Technique WK1 (done prior to PMT)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Saturday
TD70 110925
Sunday is the Frogman Challenge! Check out the link under "friends". I need to train on Sunday, even if it's just technique. Still sick from duty. I'll post my training to comments at the end of the day. Look for a more regimented training schedule next week.
Thursday
TD71 110924
AMT
WOD
"Mr. Joshua"
5 Rounds
Run 400 meters
30 GHD Sit-Ups
15 Deadlifts (250/180 lbs)
PMT
Work CSS on weak side
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
WOD
"Mr. Joshua"
5 Rounds
Run 400 meters
30 GHD Sit-Ups
15 Deadlifts (250/180 lbs)
PMT
Work CSS on weak side
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
TD72 110923
Friday is a designated rest and recovery day... Plus I have duty. I'm going to attempt to work on some POSE drills prior to checking in. But other than that, I'm resting all day.
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Motivation for the rest day.
My first collegiate soccer coach (Frank K) was one of the toughest men I've ever met. Although he was physically strong, his toughness was largely mental. During my freshman preseason, Frank would gather the team every few days and talk us through sport psychology sessions. He understood that the mind was the most powerful resource and that the collective mind of the team could be unbeatable if we all shared the unconditional belief that we controlled our destiny. The outcome of every game was dependent on our mental resolve. One mental drill that I remember vividly is word association. Frank would give us one word, and as team we would create a definition. Our collective mind would determine the meaning and value of that word. We would set a standard that would be represented by that word. Then, for the rest of the season, as individuals and as a team, we could rely on that word to give us strength. When shit hit the fan, anyone on the team could say that word aloud and we would all synchronize our thoughts and emotions. Our resolve would be renewed because we all knew what that word meant to us as a unit. As individuals and as a team, we would all instantly embody that word. Everything else would fade away and we would become unbeatable.
Unfortunately, I don't remember all the words we used. But the one word I remember is "toughness".
Toughness:
Able to withstand great strain without tearing or breaking; strong and resilient
Physically hardy; rugged
Severe; harsh
Aggressive
Strong-minded; resolute
The ability of a metal to deform plastically and to absorb energy in the process before fracture is termed toughness. The emphasis of this definition should be placed on the ability to absorb energy before fracture. Recall that ductility is a measure of how much something deforms plastically before fracture, but just because a material is ductile does not make it tough. The key to toughness is a good combination of strength and ductility. A material with high strength and high ductility will have more toughness than a material with low strength and high ductility. Therefore, one way to measure toughness is by calculating the area under the stress strain curve from a tensile test. This value is simply called "material toughness" and it has units of energy per volume. Material toughness equates to a slow absorption of energy by the material.
The final definition above refers to metal, but it is directly applicable to the human mind. "Ductility" refers to the mind's ability to flex. You can make the choice be afraid or you can make the choice to be resolute. And if you chose to be resolute, how much can you flex before you break? The "ductility" of your mind does not necessarily make you tough. "The key to toughness is a good combination of strength and ductility." Physical strength combined with a mind that can absorb pain makes a person tough. A mind with high ductility and high strength is immeasurably tough.
I'm going to revisit this post throughout my preparation in order rejuvenate my resolute mind.
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Motivation for the rest day.
My first collegiate soccer coach (Frank K) was one of the toughest men I've ever met. Although he was physically strong, his toughness was largely mental. During my freshman preseason, Frank would gather the team every few days and talk us through sport psychology sessions. He understood that the mind was the most powerful resource and that the collective mind of the team could be unbeatable if we all shared the unconditional belief that we controlled our destiny. The outcome of every game was dependent on our mental resolve. One mental drill that I remember vividly is word association. Frank would give us one word, and as team we would create a definition. Our collective mind would determine the meaning and value of that word. We would set a standard that would be represented by that word. Then, for the rest of the season, as individuals and as a team, we could rely on that word to give us strength. When shit hit the fan, anyone on the team could say that word aloud and we would all synchronize our thoughts and emotions. Our resolve would be renewed because we all knew what that word meant to us as a unit. As individuals and as a team, we would all instantly embody that word. Everything else would fade away and we would become unbeatable.
Unfortunately, I don't remember all the words we used. But the one word I remember is "toughness".
Toughness:
Able to withstand great strain without tearing or breaking; strong and resilient
Physically hardy; rugged
Severe; harsh
Aggressive
Strong-minded; resolute
The ability of a metal to deform plastically and to absorb energy in the process before fracture is termed toughness. The emphasis of this definition should be placed on the ability to absorb energy before fracture. Recall that ductility is a measure of how much something deforms plastically before fracture, but just because a material is ductile does not make it tough. The key to toughness is a good combination of strength and ductility. A material with high strength and high ductility will have more toughness than a material with low strength and high ductility. Therefore, one way to measure toughness is by calculating the area under the stress strain curve from a tensile test. This value is simply called "material toughness" and it has units of energy per volume. Material toughness equates to a slow absorption of energy by the material.
The final definition above refers to metal, but it is directly applicable to the human mind. "Ductility" refers to the mind's ability to flex. You can make the choice be afraid or you can make the choice to be resolute. And if you chose to be resolute, how much can you flex before you break? The "ductility" of your mind does not necessarily make you tough. "The key to toughness is a good combination of strength and ductility." Physical strength combined with a mind that can absorb pain makes a person tough. A mind with high ductility and high strength is immeasurably tough.
I'm going to revisit this post throughout my preparation in order rejuvenate my resolute mind.
Wednesday
TD73 110922
Thursday is an active recovery day. My goal is to get to the pool at lunch.
PMT1
Pool WOD
1000m swim at a relaxed pace
PMT2
Hot flow yoga
Yoga and swimming take a lot out of me, but they totally relax my muscles. My legs are a little shot from the last two days. Friday (TD72) will be a full rest day because I have duty. I'm going to attempt to squeeze in some POSE drills and stretch prior to checking in. Ideally I'll be back in the water on Saturday (TD71) after I get relieved. If I have the energy, I'll get in WOD on Saturday as well.
Daily Motivation
PMT1
Pool WOD
1000m swim at a relaxed pace
PMT2
Hot flow yoga
Yoga and swimming take a lot out of me, but they totally relax my muscles. My legs are a little shot from the last two days. Friday (TD72) will be a full rest day because I have duty. I'm going to attempt to squeeze in some POSE drills and stretch prior to checking in. Ideally I'll be back in the water on Saturday (TD71) after I get relieved. If I have the energy, I'll get in WOD on Saturday as well.
Daily Motivation
Tuesday
TD74 110921
AMT
POSE Drills/Warm-up
1.5mile run for time X 2
PMT
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Endurance WOD
10 x 30 seconds max effort, rest 2:00 between each rep
POSE Drills/Warm-up
1.5mile run for time X 2
PMT
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Endurance WOD
10 x 30 seconds max effort, rest 2:00 between each rep
Here We Go!
HITS Triathlon Series Dec 3-4, 2011
Full IronMan
2.4 Mile Swim
112 Mile Bike
26.2 Mile Run
I'll use this blog to track my training.
75 Training days starting today (110920)
Key Training Focus Points:
#1) Stay Healthy and DON'T over train
#2) Teqnique
#3) Intensity
#4) Volume
Starting next week I'm going to dive into a 6 week POSE running technique cycle. I've been using this programming all summer, just not religiously. These next 6 weeks will be heavily technique driven, especially in regards to running. I need to reinforce good form so that I don't break down on the marathon. I'll also be drilling my pedal stroke and CSS swimming; however, running form will be my number one technique priority. During the next 6 weeks I'll also be putting a large emphasis on intensity. WODs will be provided by Oceanside CrossFit. In addition, I'll be utilizing a strength bias based on a bastardized Westside Barbell program. This 6 week cycle should take me to training day 30ish (early November). At that point, if my technique is solid enough, I'm going to throw in some volume on the bike and the run. Ideally I want to complete one 13.1 mile run and one 50 to 60 mile bike prior to the race. Around training day 15 I'm going to start scaling back the volume. The frequency of high intensity training will also be reduced. I'll just take it day-by-day until around training day 5.
I also have another Sprint Tri on 30 October, which will give me one more chance to compete before the race.
As I mentioned above, staying healthy is my #1 priority. My training schedule will roughly follow the "3 days on, 1 day off" model. But I will take rest days as needed. I'm going to work a lot of mobility drills and active recovery training IOT keep myself healthy. I'm also going to have to kick my candy addiction. FML.
None of this training program is mine. I'm stealing from CrossFit.com, Oceanside CrossFit, CrossFit Endurance, Westside Barbell, Mobility WOD, and many others. According to Mark Bell, I only have to give all these guys credit (publicly) two more times... then this program is all mine. Mark can consider this reference to his name as the first of three public credits... after the next two, the idea of "three public credit ownership" is all mine too... until someone gives me public credit three times... then I lose... I think...
Full IronMan
2.4 Mile Swim
112 Mile Bike
26.2 Mile Run
I'll use this blog to track my training.
75 Training days starting today (110920)
Key Training Focus Points:
#1) Stay Healthy and DON'T over train
#2) Teqnique
#3) Intensity
#4) Volume
Starting next week I'm going to dive into a 6 week POSE running technique cycle. I've been using this programming all summer, just not religiously. These next 6 weeks will be heavily technique driven, especially in regards to running. I need to reinforce good form so that I don't break down on the marathon. I'll also be drilling my pedal stroke and CSS swimming; however, running form will be my number one technique priority. During the next 6 weeks I'll also be putting a large emphasis on intensity. WODs will be provided by Oceanside CrossFit. In addition, I'll be utilizing a strength bias based on a bastardized Westside Barbell program. This 6 week cycle should take me to training day 30ish (early November). At that point, if my technique is solid enough, I'm going to throw in some volume on the bike and the run. Ideally I want to complete one 13.1 mile run and one 50 to 60 mile bike prior to the race. Around training day 15 I'm going to start scaling back the volume. The frequency of high intensity training will also be reduced. I'll just take it day-by-day until around training day 5.
I also have another Sprint Tri on 30 October, which will give me one more chance to compete before the race.
As I mentioned above, staying healthy is my #1 priority. My training schedule will roughly follow the "3 days on, 1 day off" model. But I will take rest days as needed. I'm going to work a lot of mobility drills and active recovery training IOT keep myself healthy. I'm also going to have to kick my candy addiction. FML.
None of this training program is mine. I'm stealing from CrossFit.com, Oceanside CrossFit, CrossFit Endurance, Westside Barbell, Mobility WOD, and many others. According to Mark Bell, I only have to give all these guys credit (publicly) two more times... then this program is all mine. Mark can consider this reference to his name as the first of three public credits... after the next two, the idea of "three public credit ownership" is all mine too... until someone gives me public credit three times... then I lose... I think...
2011 Tri Results Thus Far
Camp Pendleton Sprint Tri(110806)
500yd Swim-0:18:33
T1-0:03:08
30k Bike-1:27:59
T2-0:01:38
5k Run-0:23:44
Over all-2:15:02
Long Beach Sprint Tri (110918)
1/2mile Swim-0:17:37
T1-0:03:08
11mile Bike-0:38:54
T2-0:0:43
5k Run-0:21:32
Over all-1:21:52
500yd Swim-0:18:33
T1-0:03:08
30k Bike-1:27:59
T2-0:01:38
5k Run-0:23:44
Over all-2:15:02
Long Beach Sprint Tri (110918)
1/2mile Swim-0:17:37
T1-0:03:08
11mile Bike-0:38:54
T2-0:0:43
5k Run-0:21:32
Over all-1:21:52
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