Training Log Archive: HermesIn the 7 days ending Oct 12, 2013:
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Friday Oct 11, 2013 #
4 PM
Road run 2:04:00 [3] 21.8 km (5:41 / km)
M'cChigeeng to Little Current via 540 and some ATV/snowmobile trails. Stunning but painfully punchy.
Wednesday Oct 9, 2013 #
5 PM
Road run 49:37 [3] 10.07 km (4:56 / km)
To Crossfit, found a little short cut
Strength Training (Crossfit) 1:00:00 [5]
Buyin: 5 mins of cardio, 3 rds 20 wall squats, 10 wall press
Focus:
DB Push Press 5-5-5-5 @ 20lbs
ss with face pulls
MetCon:
3 RFT: @ 17:00
10 Offset bar Shoulder to OH (15#, women 10#)
9 Burpee over bar
10 Offset bar Shoulder to OH
9 Burpee over bar
Cash out: 5 min row immediately after wod + 3 x 25 SU
Focus:
DB Push Press 5-5-5-5 @ 20lbs
ss with face pulls
MetCon:
3 RFT: @ 17:00
10 Offset bar Shoulder to OH (15#, women 10#)
9 Burpee over bar
10 Offset bar Shoulder to OH
9 Burpee over bar
Cash out: 5 min row immediately after wod + 3 x 25 SU
Tuesday Oct 8, 2013 #
6 PM
Road run 29:00 [3] 5.64 km (5:09 / km)
Arrowhead loop
Monday Oct 7, 2013 #
5 PM
Strength Training (Crossfit) 1:00:00 [3]
Buyin: 100 singles, 100 alternate foot, 50 left, 50 right, 50DU + Hip series
Focus:
Front Squat 5-5-5-5 @60lbs
ss with lateral squats (which are terribly difficult)
MetCon:
3 RFT: @11:30 oops I didn't realize it was rds for time.
400m Run
20 Box Jumps
20 Push Ups
cashout 3x25 SU
Focus:
Front Squat 5-5-5-5 @60lbs
ss with lateral squats (which are terribly difficult)
MetCon:
3 RFT: @11:30 oops I didn't realize it was rds for time.
400m Run
20 Box Jumps
20 Push Ups
cashout 3x25 SU
Sunday Oct 6, 2013 #
3 PM
Road run (recovery) 32:48 [3] 6.0 km (5:28 / km)