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

Tuesday, March 16, 2010

Lite day

This week is taper week prior to the marathon. So today I did a moderate crossfit workout. Now this workout is not moderate by any stretch of the imagination. However I did it with only 65lbs instead of the RX'd 95lbs. The workout is a crossfit benchmark workout called JOSH. Here is the workout.

21 Overhead squats (OHS)
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups

Now I did this at a moderate pace and weight. My time to finish was 9:54. Good workout and I'm looking forward to doing it at prescribed weights.
Posted by Jeff Parker at 9:03 PM

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