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Author Topic: Triathlon sprint prep  (Read 1025036 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2355 on: July 18, 2017, 01:20:37 pm »
+1
So eating today is

burgersx2 (only pickles and a bit of dino bbq sauce)
eggsx3
turkey bacon by 6 strips

right now my dog just ripped ass

burgerx1 only bbq sauce
Nanersx2
a little bit of sweet potato chips

tonight protein shake

dont care about the sugar in the bananas because im sick of waking up due to cramps and if I start gaining legit weight ill cut back a bit
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John Stamos

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Re: Triathlon sprint prep
« Reply #2356 on: July 19, 2017, 10:10:22 am »
+1
Food so far
coffee
protein shake w/fiber
panera bread cheese bagel thing

Squat: triples up to 275
-These just arent getting better due to xfit workouts earlier in the wk and whatever i put on mondays i usually make the most gains in.
Db front squat: 40/45/50x10 used 2 dbs
hammy curls SL: 3x10

1 person rows for 4 mins while the other person did farmers carries, then:
50 snatchxbar
30 inverted rows
1 mile run
weight: 267, will know a legit weight by next Friday or so, just gotta eat up all the meat i have and take a wk off and become some kind of temp vegetarian.

Theres a girl who goes to the gym now that has a booty that just wont quite and her friend that belobgs in a Victoria's secret show so thats my motivation.

I'm hoping I'll be low 260s or high 250s next wk.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2357 on: July 20, 2017, 10:14:21 am »
0
random shit today
tricep extensions, db flyes/press, arm work etc

3-3-3 EMOM
DB clean-f :ibsquatting: -oh press
5 min mark i increased repsx1 at each min after that
crapped out on round of 10

made sweat angels

booty booty booty was in there again and even though i look like dog shit i think she was checking me out

i got a free fat burner from the company I'm a beta tester for.

Burn XT by jacked factory

just took my first serving so will see what happens.

tomorrow is a sweat day

4x crossfit wods
2 short ones and 2 long ones

want to string them together so its about an hour straight

2 20 min ones and 2 10 min ones

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John Stamos

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Re: Triathlon sprint prep
« Reply #2358 on: July 20, 2017, 11:04:08 am »
+2
https://games.crossfit.com/workouts/regionals/2014

I'm going to do event 6 and change some of the exercises like the box jumps to push ups or cleans or something

i will do that then karen which is 150 wallballs and see how i am for time.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2359 on: July 21, 2017, 08:49:08 am »
0
did some snatching and oh squats

made it to the second round of deads and just doesnt feel right, not recovering as fast as i should so I'm ending it.  will try to recover and do something else.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2360 on: July 21, 2017, 09:47:03 am »
+1
weight was like 265.9 without second dump and full gatorade in muh belly

tried to continue but even after i recovered (took forever) once i started db cleans it just went right back to feeling like shit.   Booty booty booty was in there and I'm not afraid to puke after a workout but i didnt want to gross them out.

I'm going to try and get bloodwork done, for some gay reason i think the ones you can order online are banned in nys, ill have to check it out.   Just major cramps last night so just want to see why I'm using a lot of potassium and I'm always low and just as a general check up.  i have 1 wk for 5lbs and i doubt ill get there but ill go for long walks n shit this wknd to keep active.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2361 on: July 22, 2017, 10:40:27 am »
0
the going to bed late, waking up early took its toll, woke up at 10:20 and thats the latest I've slept in for quite some time.  Will still go for a walk, just got a few things to do first.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2362 on: July 23, 2017, 11:38:39 am »
+1
nothing today,  made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr.  i dont trust myself going to the track since the bathrooms are usually locked.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2363 on: July 24, 2017, 10:43:53 am »
0
got to the gym late

Bench: 225x10/275x3/300x1/315x1
315 felt easy
hex press: 3x10@40/45/50
tricep work

tomorrow my workout partner wont be there so ill get olympic lifts in and a xfit workout

gym will be closed from the 7th to the 14th so that wk will just be track work and biking.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2364 on: July 25, 2017, 10:35:22 am »
+1
still 265

last night worked 8 hours straight no break

light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing

10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs

idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.

tomorrows another day but still felt good to do

work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.
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adarqui

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Re: Triathlon sprint prep
« Reply #2365 on: July 25, 2017, 02:57:12 pm »
0
Quote from: John Stamos on July 23, 2017, 11:38:39 am
nothing today,  made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr.  i dont trust myself going to the track since the bathrooms are usually locked.

hah. absolutely sucks that it's not acceptable to just go take a dump in the bushes.



Quote from: John Stamos on July 25, 2017, 10:35:22 am
still 265

last night worked 8 hours straight no break

light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing

10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs

idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.

tomorrows another day but still felt good to do

work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.


sounds like you could be a bit worn out from previous posts but, those circuits are always rough. I don't fux with them, they wear me out. I found this dude once online, did crossfit & crossfit endurance (or something) for marathon running, swore by it. low volume running, supplementary volume via crossfit WOD's & stuff.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2366 on: July 25, 2017, 04:36:54 pm »
+1
yeah i never saw wods do much for long distance running but short distances for a fast time it helps a lot.  First time i did like an 11 min 1.5 mile was doing. CF.

i probably am worn out but once i make weekender I'll only be working 2 days a week but making the same as i do now in 4 days so I'll have a lot of free time.  should be beginning of october so just gotta roll with it.

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John Stamos

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Re: Triathlon sprint prep
« Reply #2367 on: July 26, 2017, 10:37:41 am »
+2
RDL: 135/185/225x10
275/315x5
Bent over row: 135/155/175x10
lat pulldowns: 4x10
Curls for girls: 35x3x10

1 mile run@9:30

not going to increase distance until I am under 250.

I think with life stress and physical stress my magnesium and zinc levels might be shot which can cause the carb cravings so I will be ordering some ZMA soon. 
« Last Edit: July 26, 2017, 11:35:21 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2368 on: July 26, 2017, 11:42:18 am »
+1
Quote from: adarqui on July 25, 2017, 02:57:12 pm
Quote from: John Stamos on July 23, 2017, 11:38:39 am
nothing today,  made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr.  i dont trust myself going to the track since the bathrooms are usually locked.

hah. absolutely sucks that it's not acceptable to just go take a dump in the bushes.



Quote from: John Stamos on July 25, 2017, 10:35:22 am
still 265

last night worked 8 hours straight no break

light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing

10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs

idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.

tomorrows another day but still felt good to do

work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.


sounds like you could be a bit worn out from previous posts but, those circuits are always rough. I don't fux with them, they wear me out. I found this dude once online, did crossfit & crossfit endurance (or something) for marathon running, swore by it. low volume running, supplementary volume via crossfit WOD's & stuff.

I should add, if you do continuous 20, 30+ min wods where you're constantly moving and mostly hitting low intensity legs as far as air squats or wallballs i can see how it will help with reducing lactic acid build up.  I'd also throw in shorter wods that make you miserable so you can get through the suck.  The longest I've ran at one time was
a half marathon and I can't remember if i was doing CF at the time so i might have lied earlier.  I'd say as long as you do safe movements and focus on form it would work great, i do remember recovering very quickly from high heart rates like 170 to 120 within a minute or some shit (the treadmills heart monitor so not 100% accurate lol)
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John Stamos

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Re: Triathlon sprint prep
« Reply #2369 on: July 26, 2017, 01:41:54 pm »
+1
I'm a posting machine today, I've had to buy a lot of shit lately so the laptop is being put off but once i get it I will be more involved with other journals, just hate typing on my phone.

With the weekender position starting in october i feel like i should buy a truck with a plow and dump bed.  i will have a ton of free time so i can use it to obviously plow and do roofs in the winter time, summer time i can get back into landscaping, collect scrap metal, move shit for people etc.  I was thinking about just going back to 1 of my old jobs during the week but i want to take a chance on myself and I really don't want another boss.  When i get offered an apprenticeship then I will have to stop because i will be way too busy but not sure how long that will take.  O yeah, also will be buying Matt Wennings belt squat in the future.
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