Thursday, January 31, 2013

Out Season: Week 14 - Mixing Things Up During Test Week

Alright, another crazy, tired, nonstop week of action. I have not updated my training every day like I normally do as I simply don't have the time. So here is a brief catch up of all things training which as you will see is SO not what the plans call for on the last week of November Out Season.

I will say that I have hit a wall with motivation which is why I have chosen to mix things up. Why did I not just wait one more week you ask when OS is done? I feared that waiting one more week would lead to complete disconnect. That cannot happen. So I made the change this week.

Monday - Swimming!

Since I did not race Sunday due to ice and snow I wanted to swim. I jumped in the pool and knocked about 1500 yards. I can tell it was my 2nd swim in 5 months. I need to get back to the basics and build the endurance up slowly.
Warm Up - 200 free, 200 kick, 200 pull
Main Set - 10 x 50 every 60 seconds
Cool Down - 100 kick, 100 swim with paddles, 100 pull, 100 free
Total 1500 yards

Tuesday - no training due to very poor sleep.

Wednesday CrossFit - I decided to give this a try. I needed something different and a new challenge. This was a great group of people and look forward to finding a way to make this happen more in my training.

Part 1)
Dynamic Effort Bench Press
On 45sec interval 3 Reps for 9 sets
50% of 1RM (3 sets at close grip) (3 at med grip) 3 at wide grip)
learn something with this speed!

Part 2)
5 Rounds
On the 2 minute Interval
5 Deadlifts (335/225) (255/175) (185/125)
15 Medball Cleans (30/20) (20/14)
scores are the time it takes to complete each round. score your fastest and slowest.
rest 5 min
50 ball slams for time
Part 3)
Banded Good Mornings

Thursday - I could barely get out of bed from Crossfit. Holy smokes I have not been this sore in a LONG time. I can barely walk. Instead of testing my bike today, I decided to hit up the Tuesday workout I missed just to loosen my legs and back up. I am glad I did not test as my legs and mind were not ready.

Tuesday workout done today

MS: 3 x 8' (4') @ 95-100%/Zone4/Hard. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.

There you have it. 3 workouts. 2 not part of the plan, but 2 that I really enjoyed. I plan to do my run test tomorrow. It will have to be on the TM as it will be sub zero here in Iowa. My goal is to break 20 minutes despite not running in two weeks! We shall see what happens. My bike test will happen Sunday to wrap NOS! Here is to Getting It Done! and doing what you need to do to stay the course.
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