Training Log Archive: HermesIn the 7 days ending Nov 9, 2013:
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Friday Nov 8, 2013 #
4 PM
Road run 1:06:30 [3] 13.0 km (5:07 / km)
To crossfit via arrowhead and railtrail
5 PM
Strength Training (Crossfit) 1:00:00 [4]
Buy in:
5 min skip
3 rounds of
10 kettlebell swings, wall ball, wall squat
Focus:
Hang snatch @ 40lbs
2-2-2-2-2
Met on:
1000m row then;
5 rounds of 10 OH squat and 20 dips
Cash out:
50 such and K2B
5 min skip
3 rounds of
10 kettlebell swings, wall ball, wall squat
Focus:
Hang snatch @ 40lbs
2-2-2-2-2
Met on:
1000m row then;
5 rounds of 10 OH squat and 20 dips
Cash out:
50 such and K2B
Thursday Nov 7, 2013 #
6 PM
Road run 30:00 [3] 5.8 km (5:10 / km)
Wednesday Nov 6, 2013 #
6 PM
Road run 1:07:00 [3] 13.1 km (5:07 / km)
Extended JY loop. Bob set the pace while I suffered thru a stitch...
Tuesday Nov 5, 2013 #
5 PM
biking 50:00 [3]
Not sure why I thought I could handle riding the rail trail in the dark because upon seeing a pair of green beady eyes from a giant buck, I crapped my pants and rode home via 26. Poor life decisions.
Strength Training (Crossfit) 1:00:00 [3]
Strength day
Buy in:
1000 m row, 10 WB squat, 10 PU, 10 air squat
Focus:
4 strict EMOM for 10 minutes
3-3-3-3-3 clean @ 45
10-10-10-10-10 bent (good discussion on why we use a bar vs. bench)
Still in the pain cave from Friday...
Buy in:
1000 m row, 10 WB squat, 10 PU, 10 air squat
Focus:
4 strict EMOM for 10 minutes
3-3-3-3-3 clean @ 45
10-10-10-10-10 bent (good discussion on why we use a bar vs. bench)
Still in the pain cave from Friday...