Wednesday, 23 Mar, 2011

7:32 rx'd

Question: I am getting ready for tri training again and I am wondering how to incorporate C2? I love my erg and want to use it for endurance training. I am following the CF endurance programming, just not sure how to fit in rowing... any advice?

Um... Jada?

10:33 rx

7:41 RX'd

I like the new track, hopefully the rain holds off this afternoon and everybody gets to try it out.

Let me first say, I am a happily married woman and my hubby is hubba delicious.

But, seriously - DANG!! I got about as giddy as a 12-year-old girl watching that video of Froning!!! BEAUTIFUL!

Scaled @ 85
8:38

I'm with Tye, the CFHSV XC is sweet.

Scaled at 75# = 11:51
Running is not my favorite but thats why I work out it. The new track is fun and keeps my mind occupied trying not to trip and kill myself.

You see the video of him doing WOD 1? He doesn't break a sweat until the end...nuts. Plus he is as nice as nice can be.


and why do eyelashes like that always get wasted on boys ;)
not fair!

Christy, since I'm back training for a full time season of Xterra tri's this season I thought I’d chime in with my 0.02. Regarding how to incorporate C2, personally I'd use it as a sub 1-2x a week for a TT wod for whatever event I'm strongest in. For me that would be the run, so I'd sub a C2 TT workout for a track workout.

Since you said you‘re following CFE too, I’ve included below the schedule I've put together using CF and CFE. I created the schedule based on CFE recommendations for those training for long course tri’s and my own tweaks. I like to switch up my weeks between a swim, bike and run focus, then the fourth week of the period is a recovery week, which I cut my planned workout by 20-30%, depending on how my body feels and usually take an extra day of rest. My plan is based on CF 4x a week and on my CF off days during the weekday, I have a workout planned in the morning and another in the evening. (I don’t think this is recommended by CFE, but it works for me.) Hope this isn’t too confusing. Also, I know I didn't build a lot of rest days but I feel if you're really following CFE, the short intense wods and keeping it varied between S,B,R you're body will recover just fine. But again, listening to your body is critical. When I feel I need a rest day, I take it. STA = Stamina (Endurance pace); INT = Interval (Tempo pace); TT = Time trial (Track & Sprint pace)

Swim Focus: S x 3, B x 2, R x 3
MON TUES WED THURS FRI SAT SUN
CF CF CF OFF CF OFF OFF
Swim Run Bike Run/Swim Bike Swim Run
INT INT INT STA/TT INT STA STA

Run Focus Week: R x 3, S x 2, B x 2
MON TUES WED THURS FRI SAT SUN
CF CF CF OFF CF OFF OFF
Swim Run Bike Run/Bike Swim OFF Run
INT INT INT STA/TT INT OFF STA/TT

Bike Focus Week: B x 3, R x 3, S x 2
MON TUES WED THURS FRI SAT SUN
CF CF CF OFF CF OFF OFF
Bike Run Swim Bike/Run Swim Bike Run
INT INT INT STA/TT INT STA/TT STA

Crap, the formatting got jacked, but hopefully you can pick up what I'm putting down.

LOL! That's what I'm saying - seems to be a genuinely "good" guy, badass CF'er, and, yes, the eyelashes = BEAUTIFUL! I did see that WOD! It's just awesome to watch someone kill it like that - male or female. I mean, y'all are all aware of my "girl crush" on Camille. ;-)

10:50 (rx'd); Great coaching today from Jake on SDLHP.

11:37 RX'ed

13:46 rx'd weight but had to row instead of run because of my crappy ankle. rowing and then doing SDLHP sucks.

I was looking and I can't see where I have ever done SDLHP at that weight (in a WOD) so big thanks to Russell for not letting me wuss out and make it easier :)

Can you post the link for the WOD- must have missed it.

http://www.youtube.com/watch?v=D6-IXe7ISx8&feature=player_embedded

Totally agree, My SDHP felt much better after coaching. Thanks Jake.

10:57

11:51 scaled @ 55#

2+400m scaled at 65#

Hi Guys,

Just wanted to say thanks for the interest in the farm share program (Doe Run Farm). I also wanted to get some feedback on whether those of you who have signed up (or are on the fence about it) would like to use Doe Run or Dennison's Farm. Both have been recommended by members but the cost and selection vary. Check out these websites and email me if you would like to help out with the decision:

http://www.localharvest.org/doe-run-farm-M9124

http://www.denisonfarm.com/

My email is [email protected]

Thanks!

oh, whoops...that was katherine by the way!

BEAUT-I-FUL!! I think it makes it so much better that we got to see him 'from the beginning', and even then, he was just a quiet, humble guy getting work done!! Doesn't get any better than that....And, that doggone Psalms 23 headband....it's gone the distance with him....BEAUTIFUL!

Streak over

12:32 or 12:36...cant remember which...

400m rows, instead of runs...
55# SDLHP

arms were jello-ish...I need to work on using my hips during SDLHP's bc I think I just arm pulled all of them along with the rowing....ugh

Maybe you can start a new one today