Month Behind on Posts – Not Training

Posted on March 2, 2012 by chrish
Crossfit Kettlebell

Crossfit Kettlebell

Hey Everybody. I’m so sorry. I’ve been so very busy with training, work and family life that posting my workouts and experiences has been put to the back-burner. I’m going to start making it a priority. 🙂

Rest assured that I may be a month behind on posts – but I’ve been training pretty hard. I feel extremely strong thanks to Charlie and Sara at Boomfit!

On a side note – if you’re in the College Station area and want to start working out and getting into shape – there’s no doubt in my mind that the absolute best place to do it is at BoomFit. Call them today at 979-693-3103 or email [email protected]  to get started!

Today was a great day for I Ride for Cancer. I spoke at my Rotary Club about the upcoming ride and I Ride for Cancer. In the past couple of weeks, we have been adding volunteers and board members and the ball is rolling!

Workouts

For the past couple of weeks, I’ve combined my rides and CrossFit. So I ride 15 miles before CF workout and the do the workout and then ride another 15 miles. At first it was pretty exhausting, but I’m adjusting.

Monday 2/27

Riding – 32 Miles
CrossFit –

WOD:
“Fran”
21-15-9
Thrusters @ 95/65#
Pull ups

then:

1 mile run (cool down)

Tuesday 2/28

Ride – 32 Miles
LIFT: Clean Deadlift 5×5

WOD:
“Callaway”

For time:
21-15-9
Row For Cal
Double Unders
Push-Press @ 95/65#

Wednesday 2/29

Ride: 25 Miles

Thursday 3/1

Rest Day

Friday 3/2

CrossFit – Wow – what a workout! See below for details.

1 rd. of Bear Complex @95/65# (7 reps of clean, front squat, push press, backsquat, push press)
“Gas mask”
4 rounds:
400m run
500m row
1 rd. of Bear Complex @95/65#

Saturday 3/3

Ride – 50 Miles Scheduled (I’ll post when completed)

 

Posted in Training | Comments Off on Month Behind on Posts – Not Training

Week 6 of Training for 1,500 Mile Ride for Cancer

Posted on January 29, 2012 by chrish
Weights

Strength Training for 2012 I Ride for Cancer Ride

This week was a busy one for sure! For training, I spent every day concentrating on improving with CrossFit as well as my rides. I only got out one day this week for an actual ride and spent the rest of the week on the trainer.

For the 2012 I Ride for Cancer Ride, our planning included setting the dates and getting some of the route planned out. The dates are set to roll out from MD Anderson in Houston on June 2, 2012 and Rolling into Johns Hopkins in Baltimore on June 30, 2012. We decided on these dates (both Saturdays) so that we could maximize the amount of people riding out and riding into each event.

Next week – we’ll be setting the route – so stay tuned for that!!

Monday 1/16/2012

Today was a holiday so I took Tara and the kids to the Waco Zoo (very cool). So no workout today.

Tuesday 1/17/2012

Great ride this morning on the indoor trainer. I did 30 miles in 54:12! I concentrated on high spins (110-130 RPM) and some intervals for simulating hills.

Wednesday 1/18/2012

LIFT:
Snatch Deadlift 5×3 (185lbs)

Deadlift 7×1 (225lbs)

WOD:
For time w/ a 6 minute time cap:
1000m row
AMRAP box jumps in the time remaining (18″/32)

Thursday 1/19/2012

Another great ride on the trainer. 32 Miles in 60 minutes. I again concentrated on high spinning (110-130 RPMs) and high watts (200-250 watts). I did several intervals (3min on/3min off) in a high gear (20) to simulate hills.

Friday 1/20/2012

What a great workout today was!!

LIFT:

Back Squat 10×2 @ 90% 1rm (155lbs)

WOD:
3 rounds:
5 back squat @80% 1rm
200m run

Time – 3:45

Post Workout:
AMRAMP Burpees in 1 min (18).

Saturday 1/21/2012

50 mile ride today. Great ride with very little wind. Completed the ride in 2:35.

Sunday 1/22/2012

Off day to recover. 🙂

Next week:

I don’t anticipate getting in much this next week as my mom is going into the hospital for surgery.

Posted in Training | Tagged , , | Comments Off on Week 6 of Training for 1,500 Mile Ride for Cancer

Week 5 of Training for 1,500 Ride for Cancer

Posted on January 17, 2012 by chrish
Time to Workout!

Time to Workout!

This was a challenging week for sure! Two Crossfit workouts that were endurance type workouts and lots of riding. It started with Sunday (I added that ride to last weeks’ workout) and ended on Saturday – 7 full days of workouts!

As I write this my entire lower body is aching for sure! But it’s totally worth it!

Monday 1/9/2012

Great workout with CrossFit today! It’s the first CrossFit workout that I feel I actually did OK with! Yea! See below for the workout and time:

For time:

15 OHS @ 45
100m run
25 Burpees
100m run
15 Push-Press @ 45
100m run
25 Sit-Ups
100m run
15 Clean and Jerk @ 45
100m run
25 Burpees
100m run

Time – 14:41

Tuesday 1/10/2012

Great ride – but cold and windy! 25 Miles –  45 degrees – 40 with wind chill. 15 MPH head wind. It took me 1 hr 14 min for a ride that normally takes 1 hr on the dot – I was pushing very hard!

Wednesday 1/11/2012

Crossfit today. The strength part really wore me out (200 reps), but the shuttle runs WHIPPED me.

Strength/Skill Work (5 sets of 20 reps):

  1. High-Hang Clean High Pulls (30lb)
  2. Hang Muscle Clean(45lb)

WOD – 5 Sets of:
Shuttle Runs – worst time was 1min:44sec – best time was 1min:37sec.

Thursday 1/12/2012

30 Mile Bike Ride. What a good day. Great “ride” this morning (with our new indoor trainer). 30 Miles – 59:10.

Friday 1/12/2012

Wow. This was one heck of a workout at Crossfit (and that’s a very major understatement). Talk about endurance training.

They called it the “Filthy Fifty”.
50 Box jump, 24″/18″
50 Jumping pull-ups
50 Kettlebell swings, 53#/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

Time – 22:17.

Saturday 1/12/2012

50 Mile Bike Ride – This was a great ride. In the first 37 miles I faced a side wind that was 10mph with 15mph gusts and it felt most of the way that it was a head wind. But the last 12.5 miles the wind died down nicely and allowed me to make up some time. In rides like this I plan not to stop – and this was no different. I had plenty of water and had a few snacks with me to keep me fueled so I rolled the entire way. Total time was 2:45 at an average of 20.6 mph.

Sunday 1/12/2012

Off for Recovery – Yes off for some well needed rest. This ended 7 full days of working out. Time to let my muscles rest.

Next week

I plan on doing the following workouts next week:

  • Monday – Crossfit
  • Tuesday – 25 mile ride
  • Wednesday – Crossfit
  • Thursday – 25 mile ride
  • Friday – Crossfit
  • Saturday – 50 mile ride

In February, I will be bumping up the riding a bit to 150 miles per week. 🙂

Last Note – Come Ride with Me!

On another note, I’ve had a few people ask about riding the 2012 I Ride for Cancer Ride, but not being able to do the entire thing. That’s no problem really as you can ride for just what you want to. I have several friends  that are going to join me on the last leg going into Johns Hopkins in Baltimore, but you could also ride out with me on the first day from MD Anderson in Houston.  The dates haven’t been set yet, but should be very very soon.

Contact me at [email protected] if you are interested in riding any leg at all!

Keep Riding and let’s Beat Cancer Together!!! Please share this blog, Facebook wall and Twitter stream with your friends!!

Posted in Training | Tagged , , | Comments Off on Week 5 of Training for 1,500 Ride for Cancer

Week 4 of Training for 1,500 Mile Cancer Ride

Posted on January 9, 2012 by chrish
Week 4 - I Ride for Cancer

Week 4 - I Ride for Cancer

Due to the holidays from last week, this was my week to buckle down and get back into the swing of training as well as nutrition. And I feel I did exactly that. Read below for my week of training for the 2012 I Ride for Cancer Ride from Houston, TX to Baltimore, MD.

Monday 1/2/2012

Today was a really good day – but not because of training. I had all three kiddos today, so I just didn’t have time to do any kind of training. But we had a ton of fun playing all day! So I guess the rest of the week will be make up. 🙂

Tuesday 1/3/2012

I rode my scheduled 25 mile ride today. Posted time – 1 hr 14 min.

Wednesday 1/4/2012

First day back to CrossFit at BoomFit. Whew what a tough workout it was too!

Strength:
Deadlifts – 5 rounds of 5 @ 155 lb.

WOD:
21-18-15-12-9 (these are the reps in each set)

Power Snatch 60lb
Wallball 20lb.

Thursday 1/5/2012

I ended up riding 30 miles today. It was very nice 65 degrees when I started and ended up at 55 degrees. Posted time 1hr 28min.

Friday 1/6/2012

Crossfit today to work out my soreness. Plus I wanted to double up and do a short ride. It ended up being really short – just to work and back which is a 10 mile round trip.

WOD (Workout of the Day)
20min AMRAP (As Many Rounds as Possible in 20 minutes):
15 Thruster – 55lbs
15 Pull-Up – I did ring rows
15 Burpee
400m run

I ended up with 3 rounds and 15 Thrusters accomplished in the 20 Minutes — and totally whipped. 🙂

Saturday 1/7/2012

I had a 50 mile ride scheduled for today – but I decided to spend time with the family and go to an Aggie Basketball game. I’ll do the ride tomorrow.

Sunday 1/8/2012

After church – I got a ride in – only 25 miles. With blue skies overhead, I started out with the full intentions and equipped with everything I needed to do 50 (snacks, water, etc). However on my first loop of 25 miles, when I got to the furthest point I could go, the skies opened up and let loose. So needless to say, it turned into a fun, cold, wet, ride. By the time I completed 25 miles I was soppin’ wet and shivering and I didn’t know how hard or much longer it was going to rain so I headed in. It was fun though! Posted time – 1hr 14min. Not bad for a wet ride!

All in all – I think I ended up the week nicely. I’m looking forward to next week as I’m getting a stationary bike for work and will be figuring a way to hook up a keyboard and mouse to it. My goal for next week is a minimum of 125 miles while doing CrossFit three times. Fun huh?

What is I Ride for Cancer?

I Ride for Cancer is a site dedicated to raising money and awareness for Cancer Research. I Ride for Cancer is headed up by Chris Hunter who plans to ride from MD Anderson in Houston, TX to Johns Hopkins in Baltimore, MD in June 2012. Follow along on this site while he documents training and experiences all along the way.

Posted in Training | Tagged , , , | 2 Comments