Training Log Archive: Hermes

buyin: 5 minutes foam rolling then group mobility + 10-10-10-10 (wall throws left, wall throws right, throw w/ squat, SU wall throw)

6 minute AMRAP double unders (max 25 then singles for remainder of the minute)

2-4-6-8-10 (20 minute cap)
Man Makers @ 15lbs & Wall Walks (this is up there for the hardest WOD to date)

Loree with Bob. Bob decided to turn this into a strength run and did something (push ups etc.) every km....I think he's been hanging around Ryan too much. I just muscled through the run...after all - I was carrying the pack!

Perfect running temps!

on MTB. Clarksburg to 10th line, Ravenna via 19, then home via 21/7th etc. I'm sorry, but when did it become winter?! Brrrr...

15 min warm up

5 minute pyramid and careful not to mess with a nagging groin pull (so it definitely didn't feel like a 5).

15 minutes cooling down

buyin: 750m run, inchworm, bear crawl, OH lunge @ 15lbs, + group mobility (man, is my squat stance ever terrible!)

Strength:
Push Press with a 3-5 second pause at the top
4-4-4-4-4 @ 65lbs

WOD:
3x4Min AMRAPS @10 rounds
3 Front Squat @65lbs
6 Push Ups
9 Lateral Hops over barbell
Rest 1 min Between AMRAPS

Extremely flat and dusty dirt road run. Legs felt okay but back sore from flipping tables like a boss.

15 minute warm up, 1min on 1 min recover...2 min on...to 5 + cool down
Trying to keep up with Lindsay. Perfect little sufferfest after work...

GP and about. Hot as hell run with some good downhill punishment.

EMOM for 10 mins Push Jerk 3 reps @65lbs

Plyo Push Ups 7-10 sets of 5 reps

*plyo pushups-athletes will set up with plates on either side of their hands perform a push up as the athlete is about to hit full extension explode and jump hands onto plates, athletes should be working on increasing height with perfect form*

Back Extensions 4 sets of 20 reps

Clarksburg, 21 side road via 7th, Heathecote loop back to 11th? and home via townline.

super hot and super humid and super sweaty ride. I felt as though I was bonking during the entire ride. The end.

C • Too bad 2

buyin: 3 minutes foam rolling, 800m run, 1 length lunge + group mobility

Strength:
Back Squat @ 85lbs
2-2-2-2-2

WOD: yowza!!
15min AMRAP

1round of CINDY:
5pull ups
10push ups
15 squats
1round of DT:
12 Deadlifts @55lbs
9 hang power cleans @55lbs
6jerks @55lbs
repeat.

Mix of gravel/paved road + 5x10th line

buyin: 3 min row, inchworm, twisted lunges, group mobility

Strength Day - Olympic Lifting

EMOM for 10 mins 3 Front Squats + 2 Jerks from the ground, and yes you can squat clean your first front squat @ 65lbs

Bent Over Rows 5x8reps @ 45lbs

Hollow body hold 5sets of 45secs each *athletes must maintain contact with their low back on the ground during the hold, arms should be biceps to ear and feet together squeeze your glutes

Ugh. I was just thinking that it's been a while since we've done the hollow body...I'm sorry I asked!

Easy post NFEC course scrubbing. Felt like fall out there, weird.

C • Nice to meet ya 2

Event: Wilderness Traverse
 

Wilderness Traverse as the Wonderbroads (Nicky Cameron and Mrs. Tiny). Leanimal introduced me to Nicky in December and immediately I was like "where have you girls been my whole life?!" It didn't take long for us to decide to do WT together.

I have to say, Mrs. Tiny and Nicky are total gems. Strong chicks with tons of great experience and the best part is that they are ridiculously fun. I was so excited to race with these girls just based on the silly email and facebook communication leading up to WT.

The start of the paddle we were pretty excited and settled into a decent rhythm. The paddle was stunning, just slightly long (probably based on the fact that we didn't get much opportunity to get out of the boat other than to slog the boat through weeds/bullrush or dams). After the paddle, Nicky portaged the boat like a BOSS and into the TA we went for pizza, trekking gear and advil. We saw some teams trekking towards us while entering the TA which made us think about our trek choice but we quickly decided to stick to our plan and away we went...into what would be a 14 hour trek.

This would be the 'trek of endangered species' during which we saw a whip-poor-will and 2 rattlers (I only cried at the spotting of the first snake). I packed about 8 hours worth of food thinking it would be plenty but eventually I ran out followed shortly by Nicky running out too. Thankfully Kristen packed some extra food...as a team we still went about 4 hours without food which lead to some pretty good hunger bonks. More highlights on this trek: bog hopping (enough to warrant hip flexor pain similar to xc skiing), torrential rain like I have never experienced, swamp swim after swamp swim, freshly caught grilled TA bass, enough bugs to make you bat shit crazy, and giardia pretzels (if I get away without giardia I will be extremely surprised).

Arriving at TA2 we were already prepared for a short course and decided on a civilized transition (Thanks Eco!). Fast forward a 40km road ride to the finish and there we were.

What an amazing experience with these 2 ladies. Funny, Bob asked me "what was Kristen's reaction when she got confused on nav?" and I can honestly say that she was always calm, cool and collected. Super impressive. It was pretty cool to see what we were capable of and how we persevered through the gnarly Canadian Shield. Thanks ladies for the adventure and thanks to all the volunteers this year!

C • Congrats! :) 18

buyin: 800m run, 10 minutes foam rolling

focus: group hip mobility - couldn't have come at a better time.

WOD: 100 burpees for time. @9:27

cashout: foam rolling, ME plank @4:45

quick shake out

Ryan joined me for Strength Day since he's in town working at TNF challenge

buyin: row 750m, 30y twist lunge, 30y inchworm, 30y Frankenstein walk

CURTIS P’s 5 sets of 5 reps @50lbs

* choose your weight wisely, these are like the never ending reps, focus on hitting all the movements with proper tech*

Sumo Deadlifts 5 sets of 3 reps @70lbs

*focusing on keeping chest up driving through the heels and pushing knees out*

Handstand Holds 5 sets of 45second holds

Cascade loop

buyin: 3min foam roll, 500m row, 3 rds of 6 burpees, 12 lunges (rotate), 12 ski jumps

Strength:
EMOM 2 reps Split Jerk for 10 mins @ 65lbs

1 min AMRAP Double Unders
1 min AMRAP Single Arm Db Snatch(Alternating) 55#/35#
1min AMRAP Double Unders
2 mins AMRAP Single Arm Db Snatch
3 min AMRAP Double Unders
3 min AMRAP Single Arm DB Snatch

cashout: 2x25 SU

buyin 800 m run & group gymnastic mobility

Stability WOD - DEATH

Tabata(20sec work/10secs rest) of
5 rounds: Hollowbody Holds
then:
5 Rounds of: Planche Progression
then:
5 Rounds of: Press Hold (plate/Kb)
then:
5 Rounds of: L-Hang or Tuck

Awesome catch up run with DD11 and got to hear UNE stories in person, which is always more fun!

Super creepy guy in truck when I arrived, still there while we ran and no signs of him leaving after our run. Weird.

C • I hope that's a girl thing 2