Training Log Archive: Hermes

buyin:
5 minutes rowing
2rds: inchworm, 1 length twist lunge, 15 wallball throws, 10 sit ups

Strength:
Hang Snatch 2-2-2-2 @ 15, 15, 25, 25

MetCon:
“Summer Stouty”
1500m 1 handed seated row

Then 12 min AMRAP - 6rds
5 strict PU (just purple!)
10 seated wall Balls @ 20/14 at 8ft target
15 Thrusters @ 15lbs

Since Bob is golfing I braved a solo ride. Mix of road, trail and gravel. Up 19 to Osler (Lane?), some homeowners suggested I try going through Castle Glen to 12th sideroad and I'm glad I did, it was beautiful. Home via Scenic Caves with lovely downhill.

Buyin: 5 min cardio, 2 rds 15 DU, 10 pistol squats (green), 5 PU (green)

Strength: split jerk 3-3-1-1 @60lbs

Griff @ 12:36

legs felt great post Ottawa

Perfect conditions for running, truly couldn't have asked for better weather. Shorts, tee and gloves proved to be a great choice for the day. Other than normal pre-run nerves I felt great leading up to Sunday.

I was so happy to see Bob, Karen and Dave at 19, 30 and 38 km. (I also noticed Sophia cheering her heart out before I noticed Bob at 30km ;) ).

Pocket fuel at 10, 21 and 32 km and only drank water which served my belly well. I had a Mr. Feezie at about 28km which was also oh so fantastic.

In the end, I missed Boston by 2 lousy minutes which is a little frustrating. Bob and I went over my training on the way to Ottawa and we were confident I had it....looks like I have to run the Massey Marathon when I'm healthy.

Highlights included running in and out of Quebec because the fans were amazing, spending the weekend with family, rocking my Boston jacket with John, eating post run poutine...WITH breakfast, and driving with Dave.

C • Congrats! 6

Event: Ottawa Marathon
 

keeping the legs fresh to Thornbury and home via Clarksburg. No Crossfit tonight...what a shame.

-North Channel Dr. out and back, thru town and along the docks. Beautiful evening run. God bless the taper.

-much more scenic route home

Buyin: 800m row, spider, lunges, burpee jumps, inchworm

Strength:
Snatch Balance 1-1-1-1-1 @15lbs, 25lbs, 30lbs, 30lbs, 35lbs

MetCon:
Death by Pull Up

1st minute = 1 Rep
2nd Minute = 2 reps...made it to 8 minutes

cashout: 30 abs GHD

Buyin:
3 minutes of rowing
3 rds of:
bear crawl, 20 ball throws, 10 jump squats, 1 length crab walk

Focus:
Mobility #lotsofhips

MetCon @13:58
400m Run
15 one arm sp. jerk left @8lbs
30 T2B (modified to crunches)
800m Run
15 one arm sp. Jerk right
30 T2B (modified to crunches)
400m Run

Ended today with rope climb, SO much fun.

starting to feel healthy again

Buyin: 3 minutes skipping up to 8 DUs, 3 rds: 9DL, 6 push press 3split squat @ 10lbs

Focus:
Pose Running Skills
400m TT: 1:21 I'm not allowed to be scared to give'r on the run next benchmark

Benchmark:
“Jackie" = 1000m row, 30 thrusters @ 35lbs switched to 15lbs for the last 20 - bad form *tisk*tisk, 30 PUs with green. Just barely finished. I HATE pull ups.

Buyin: 5 minutes skipping getting the DU's, 3 rds: 10 Wall squats, 5 ring pulls, 1 length inchworm and bearcrawl

Strength:
Power Snatch 3-3-2-2-1 @15lbs (technique)
Push Press 5-5-3-1-1 @35lbs, 35lbs, 40lbs, 45lbs, 45lbs
Max Height Box Jumps @ max 24 inch

PS: hammy/shoulders!
BJ: knees!

2km warm up, 6km intervals with 1 km rest between.
1km cool

buyin: skipping, 5-10-15 pullups, pushups, squats
mobility: hips
WOD: Dirty 30 and dirty it was. 24:00 min
-purple and black band, 15lbs for pushpress, 12 inch box, DU every other, 8lbs KB
cashout: more hips

I officially hate burpees and pull ups.

hoping this is the end of this sinus whatever...

to and from. The deer seem to be very gutsy this time of evening.

buyin: skipping

Pose running drills

for time (24:48, not bad for being sicky)
1 mile run
2000m row
1 mile run

home cashout: windshield wipers with pipe 25-25-25-25

Garbage Dump Run x2 with a detour into Waterdown. Sore feet by the end but extra sunny

up SBT and along BT towards Blue, out and back and then a loop through Lorree (still pretty muddy in some sections), back into time for my Skype date which it seems either a) I need to relax and get on South African time or b) I've been stood up...rightfully so.

-upped the pace to and from CF

Buyin: lots of hip mobility including Russian Baby Makers
Strength:
Bulgarian Split Squats 10-10-10-10-10 each leg @ 5lbs, 5, 5, 6, 6
Windshield Wipers 25-25-25 with pvc pipe
Dumbell/ Kettle Bell Press 5-5-5-5-5 @ 5lbs, 5lbs, 5lbs, 6lbs, 6lbs

I should have brought water, stopped in the village for a drink and then suffered home. It's looking like 5:20's are more realistic for Ottawa.