Training Log Archive: HermesIn the 7 days ending Jul 27, 2013:
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Saturday Jul 27, 2013 #
9 AM
Strength Training (Crossfit) 1:00:00 [3]
buyin:
5 minutes of DU
3 rds: OH lunge (1 length) 10 OH squats, 3PT
ENMW
Partner Hero WOD:
“Josh”
Cashout: 100 SU
5 minutes of DU
3 rds: OH lunge (1 length) 10 OH squats, 3PT
ENMW
Partner Hero WOD:
“Josh”
Cashout: 100 SU
Friday Jul 26, 2013 #
2 PM
trail run 2:00:00 [3]
Haliburton Forest to test LR&S where a turkey vulture tried to kill me. She was clearly 'protecting' her ugly babies. Some nerve.
Shaping up to be a beautiful course and racers are in for a treat :) I was particularly thrilled about the 'Wolf Course'
Shaping up to be a beautiful course and racers are in for a treat :) I was particularly thrilled about the 'Wolf Course'
Thursday Jul 25, 2013 #
12 PM
Road run tempo 26:50 [4] 6.0 km (4:28 / km)
200 DU 10x20
27 minutes @ up tempo
27 minutes @ up tempo
Wednesday Jul 24, 2013 #
5 PM
biking 1:00:00 [3]
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
5 min DU
3 rds of 3 strict K2B, 3 wall climbs, 5 tuck jumps
Focus:
5 Squat Clean @ 35lbs EMOM for 10 Minutes
Benchmark @ 18:24
“Nancy” - loving the OH squats. Technique.
5 min DU
3 rds of 3 strict K2B, 3 wall climbs, 5 tuck jumps
Focus:
5 Squat Clean @ 35lbs EMOM for 10 Minutes
Benchmark @ 18:24
“Nancy” - loving the OH squats. Technique.
biking 40:00 [3]
Monday Jul 22, 2013 #
7 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
5 minutes of foam rolling and group mobility which included 5 minutes of 10 f&b shoulder circles, 10 air squats, 10 mountain climbers, 1 length high knees
Focus:
Lateral Squats 10-10-10-10 (5 each side)
Superset with ME Ring Dips
Benchmark:
“Coe“ @ 8 rds w/ 20 minute cap & 35lbs Thrusters
(Ten rounds for time of:
95 pound Thruster, 10 reps
10 push-ups)
5 minutes of foam rolling and group mobility which included 5 minutes of 10 f&b shoulder circles, 10 air squats, 10 mountain climbers, 1 length high knees
Focus:
Lateral Squats 10-10-10-10 (5 each side)
Superset with ME Ring Dips
Benchmark:
“Coe“ @ 8 rds w/ 20 minute cap & 35lbs Thrusters
(Ten rounds for time of:
95 pound Thruster, 10 reps
10 push-ups)
Road run 53:00 [3] 10.0 km (5:18 / km)
holy smokes...it's been a while.
Sunday Jul 21, 2013 #
10 AM
trail run 1:20:00 [3]