March 18th - March 22nd

Monday: Day off

Tuesday: Crossfit
Working on skills. Power Clean
 up to 65 lbs

Worked on pull ups and kipping pull ups

March 11th - March 17th

Monday: 
500 meter swim

Tuesday: 
3 miles run

Wednesday: Crossfit
20 min AMRAP in team:
   First team member:
   - 500 meter row
   Second team member
   - 10 by 45 lbs over head press
   - burpees (for the reminder of time that 1st team member needs to finish the 500 meter row)

When first team member finishes the row swap WOD with second. Repeat for 20 min.

Thursday: Crossfit

Saturday:
25 miles bike ride

Sunday: 7.5 miles run

March 4th - March 10th

Monday: off

Tuesday: 

40 min bicycle

45 min run

Wednesday: Crossfit

5 round for time

20  overhead lounges

15 box jumps

10 pull ups

Thursday: Crossfit

5 round

of 5 box squat up tp 90- lbs

WOD:

7 min of: 30' plank: 30 sec KBS 35 lbs

34 birthday burpees

Friday:

30' min swim

Saturday:

Point Bonita bike ride 25 miles

Sunday:

6 miles run

February 25 - March 3rd

Monday: Swim
Warm up:
200 meters swim: 2 X 100 m kick
4 X 50 choice w/10 sec rest after each

Main set:
5 X 200 m w/20 sec rest done as: 50 right arm, 50 swim, 50 left arm, 50 swim)

Tuesday: Crossfit
20 minutes of:
1) 250 meters row
2) 15 wall balls
3) parallel stands

Wednesday: Swim 1000 meter

Thursday: Crossfit
12 minute: As Many Repetition As Possible (AMRAP)

- 5 repetitions of Man Makers
- 30 Double Unders

Friday: 1000 meter swim

Saturday:
Usually my long run, but I felt ill and only run 3.4 miles

Sunday:
Short Bike (8 miles)
Rock Climbing.

February 18 - 24 Training

This week for volunteering event I have reduced my training drastically (only 4 days)

Monday: quick run
Thursday: Crossfit

Friday: 1000 meters swim

Saturday:

February 11 - February 17 Training

February 11 - February 17

Monday: Swim 1000 meter

Tuesday:

Wednesday: 1000 meters swim

Thursday:

Full "Jackie":
      1000 meters row
         50 Thrusters
         30 Pull ups

Rest 5 min
Short "Jackie":

      1000 meters row
         35 Thrusters
         15 Pull ups

Saturday:

Sunday:

Stepping up my training regime. Things are getting tougher!

February 4th - February 10th

This week has been intense and I stepped up my training. I have trained every day apart from Friday. Result: Body fairly beaten up but I am guessing I am all in!

Monday: Run

 Tuesday: Crossfit
- Warm up - 400 meters run + Various exercise for hankles, Shin
WOD: for time
21 back squats (40kg) & 21 ring pulls ups
15  back squats (40kg) & 15 ring pulls ups
9  back squats (40kg) & 9 ring pulls ups


Wednesday: Run

Thursday: Crossfit

WOD (IT WAS BRUTAL)

 Team of 2

Person 1) 250 Row

Person 2) 5 pull ups, 10 hand release push up, remaining time pistol

(when the first person finishes the row, team member swap workout) FOR 25 MINUTES NON STOP ALL OUT.....

Saturday: Run

\

Sunday: Bike

Week - Jan 28 - Feb 3rd

Monday: 30' minute treadmill run
Tuesday: 550 meter swim
Wednesday: 1 km swim
Thursday: 3.1 miles run

Saturday & Sunday: Snowboarding

Week: Jan 21 - Jan 27

Tuesday: Crossfit
Warmup
600 meter rowing
3 round of:
2 by Turkish get up with 12 kilo L/R
10 squat with 12 kilos

Row 500m
Dynamic stretching: Knee to chest, lunge, triangle, twist x 3 each side
Bear Crawl forward/broad jump backward 20ft x 2
10 squats, 5 push-ups x2
Double Under Practice

WOD: 17 minutes
4 round
8 toe to bar
15 hand off push up
10 double under for time

Wednesday:
1000 meters swim


Thursday: Crossfit
Warmup

500 meter rowing
Front Squat

WOD for time:
3 rounds of:
- 750 meters of bike sprint
- 7 front squat (55 kg)
- 12 pull ups

Saturday:
8 miles bike ride

Sunday:
13.34 bike ride (12.1 miles as recorded below plus missing leg)

Thanks for reading,

Serena xx

Week: Jan 14 - Jan 20

Monday:
800 meter swim

Tuesday: Crossfit
Warmup:
2 round of Cindy
5 pull ups, 10 push ups, 15 squats

WOD
4 rounds of for minutes of:
- 25 KBS 12Kg
- 300 meter row (as fast as possible)
- box jumps for the rest of the 4 minutes
- each repetition is followed by 4 minutes rest

Wednesday:
800 meter swim

Thursday: Crossfit
Warmup:
Rope Climb
2 rounds of Cindy

WOD
Helen: Three rounds of 400 meter sprint (run), 21 Kettlebell swings (24 Kg) and 12 pull ups.

Saturday
2.84 run

Sunday: 
800 meter swim

Week Jan 7 - Jan 13

Training
Monday:
30' run
Mood: foul

Tuesday: 
30' min cycle
Mood: cheerful

Wednesday: 
This day was Crossfit day.

Warm-up: 
- 400 meter run, various stretches.
- 4 Rounds of:
   - 35 Kg front squat
   - 12 ring pull-ups
   - 45' plank

WOD:
Kettle bell used: 12 Kg. As John said: 12 Kg is for weak people... but I just came back from vacation!
 - 30 Kettle belts swings
 - 15 Burpees
-  24 Kettlebell Swings (KBS)
 - 12 Burpees
 - 15 KBS
 - 9 Burpees

Mood: This absolutely killed me (too much of pasta the 2 weeks in Italy did it for me)

Sunday:
30' Run
Mood: Pretty Happy


Summary of the week:
In a week I have lost 0.4 Kg. I am well aware that loosing kilos is not the only way to know that I am getting fit but knowing that I have gained 7 Kg from my rowing days (the fittest I ever been) one of my goal is to go back at that weight 62 Kg.

NOTE: My garmin forunner 310 got stolen so for the moment no techie data to display for you. I ll replace it soon :)

Thanks for reading!

Sere x

Past Sport Experiences and The Naked and Hurtful Truth

As an occasional athlete I think it is only fair to list all the sport activities and challenges I did in the past.

1. Gymnastic as a toddler (Does it even count?!?)

2. Volleyball from 6 yrs old till 24 yrs old. I have broken every possible bones due to this sport. I had 2 knee surgeries (ACL) and as much as I like to say I have never really stopped playing volleyball any now and then I play it again and my body reminds me why I should NOT playing volleyball.

3. Rowing: 1 year. If you guys even wonder why I mentioned this, it is because this only year made me more of an athlete than any other years. We started as completely novice and manage to qualify to Henley!! Thanks to an amazing crew, incredible hard work (circa 20/25 hours training a week) and an amazing coach Dr. Chris George.

4. Running: 2 marathons (Portland and the original marathon).

5. Hiking: Lots of hiking. Including Everest Base Camp and Kilimanjaro.

6. I even attempted a half iron man during my rowing year but did not complete because embarrassingly enough I did not know how to change a tire (no one can help you or you will be disqualified). Rest assure, I now know how to change a tire :)

Why would I call myself occasional Athlete? Because apart from volleyball I alternate incredible active periods to incredible sit down periods (mainly due of studying) and it seems I cannot keep a great balance between the two. If you don't believe me, read the chart below of my current weight and I ll transform you in a believer!

Weight: Let is say all of my effort of loosing weight in my past 4 moths (- 3 Kg) was completely vanished in 2 weeks spend in Italy for Xmas (+ 3.5 Kg). So basically I am starting from square 1 again!

Thanks for reading!

Sere x