2 WOD on Superbowl Sunday

My group swim was good today - coach was sick, but left a workout - 2900 yards and my stroke felt pretty darn good.

Waited until 4:45 to do 2nd task: 21 backsquats at 70% max weight, 500 row, 15 squats, 500 row, 9 squats, 500 row. I was shocked how crowded the gym was 1 hr before closing - I figured the majority would have already been filled up on chips and beer. First time I had to share a rower - and the lady I was sharing with was also doing some squats using the rack, hmmmm
I did have to wait to get back onto the rower maybe a minute or so, both of us were trying to row as fast as possible, but paused my watch to get an accurate read of workout time - which ended up to be 9:49 and I did 95 lbs on the squats. I did get faster on my row splits.

Bike TT - my Saturday routine

Saturdays = bike days. Today was 45 minutes vs. 40 minutes for the past 2 Saturdays. I did 12 miles, which was the same pace as my previous 40 min - so given the additional 5 minutes, I was happy to hold the same pace and I only got up once to readjust, so that is progress.

Off to walk the dogs - but think it is pretty cold out there today

Gladly give up seconds for water

This one needed water for sure: 400 run, 50 squats, 10 burpees - 4x thru = 14:55

CLARIFICATION: Was by myself in the gym, had to use the Smith machine - so I guess my weights don't equate back to that same weight w/out the machine. Had to do my backsquats from yesterday today and right after the circuit which I know is not ideal - legs were tired. 95, 125, 145, 155, 165, 165, 175

Bike Interval

Wasn't sure what to expect in terms of mileage. My task today was 5 minutes on, 2 minutes off, 4x thru. My off 2 minutes were just a light spin, I did stay on the bike. Only factoring in the 5 minutes of hard effort, I was thinking I would go 1/2 the distance I did during my 40 min TT the past 2 saturdays which would have been 5 or 5.35 miles. Today I did 7.26 miles, I am happy.

Backsquats a bit later, the infamous 7 sets of 1 rep max weight, fun is

EFFORT = HAPPY = 1:20 minutes STRONGER

500row, 50KB (20lb), 500row, 40 KB, 500 row, 30KB 500 row - 13:50 today and that includes a few extra seconds trying to get my size 11 sneaker out of the rower! Did the same WOD on January 6, at 15:10. The only word going thru my brain during the set was EFFORT - and I also wanted to try and get under 10 min for the 2000m row which I ended up at 9:43.

So with that result, I don't care so much about my 800yd swim - which I had to do right before my circuit. My goal in the water today was to practice what I learned on Sunday - long strokes, nice glide, powerful pull, breath every 2nd stroke. So I figured there will be so many TT in the plan in the next 6 months, today was about form. I managed a 16:17, which was pretty good considering I did not set out for speed. And I felt pretty good in the water.

5K run for Time for me too today

Wasn't sure what to expect considering I know I need a different shoe/insole or combo and like everyone else, my legs are still screaming from thrusters, squats, etc. I also did this on the treadmill to give myself extra cushion. The good news is that my endurance felt awesome and I really felt strong, but the hip discomfort and foot discomfort came out about 1.5 miles in - I finished in 26 minutes, which was better than last time. I was pleased.

Use Anger To Your Advantage

Found out that my long term incentive given to me 3 yrs ago is worth a whoping $0.00 - and boy was I angry - so I took it out on my circuit today: 500m row, 10# thrusters 21 reps, repeat 3x thru - 9:38, avg HR 153. I feel so much better now.

Thrusters Saturday, squats Sunday, thrusters today - my legs are screaming and I am counting on them to give me a good fast 5k run tomorrow