Ironman Canada Goals

Here are my goals for Ironman Canada. I'm putting them on the blog so that everyday I'll be reminded of what I'm working toward.

Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00

Total - 10:08:00


How to achieve world class fitness!!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Sunday, May 16, 2010

Back in the 757

Well I'm back from my trip to NY. I should be here just long enough to wash clothes, hangout with my kids and my sweetheart before another trip. I do plan to get a full weeks worth of "normal workouts". We'll see how that works out but I'll do my best.

Saturday was my last workout day. I did crossfit in the morning and a medium distance run in the afternoon. The morning crossfit workout was one I have never done before. Here it is: 1 minute max reps deadlift, 2 minutes max reps box jumps, 3 minutes max reps kettlebell swings, 4 minutes max reps double unders, 5 minutes max reps squat cleans. Total time was 15 minutes with a total of 244 reps completed. I used 165 lbs for the deadlifts, 32 inches for the box jumps, 45 lbs for the KB swings and 75 lbs for the squat cleans. Those weights might seems light so please give it a try. I'm still sore from that workout today.

Saturday afternoon I finally had time to get in a short run. I was scheduled for a 1+30 run but my real job kept getting in the way. So I finally got out the room and did a nice short easy 38 minute run. I didn't wear my GPS or heart rate monitor. I just took it easy and cruised. I did lots of running these last two weeks so getting on the bike is going to be my priority this week. I also bought a bike travel bag and will be shipping my old bike everyplace I travel for work so that I can continue to train while I'm out of town.

Have a good week.
Posted by Jeff Parker at 8:39 PM

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)
Free Hit Counter