Training Log Archive: HermesIn the 7 days ending Feb 22, 2014:
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Saturday Feb 22, 2014 #
11 AM
xc ski (skate) 1:20:00 [3]
Quick solo toot around Hardwood before the Outdoor Adventure Show. Lovely and sunny but we are spoiled at Scenic Caves with our grooming! Thanks for the free pass, WandAR!
Friday Feb 21, 2014 #
12 PM
Strength Training (Crossfit nooner) 1:00:00 [4]
buyin: 500m row, 3rds: 5 burpees, 10 shoulder press, 15 wallball throw, 2 laps
Strength Day!
Group mobility
KB Push Press 5-5-5-5-5 @ 12kg...whoa!
Benchmark:
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
Cashout: more mobility
Strength Day!
Group mobility
KB Push Press 5-5-5-5-5 @ 12kg...whoa!
Benchmark:
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
Cashout: more mobility
Thursday Feb 20, 2014 #
4 PM
Road run intervals 40:00 [4]
I gave myself almost a minute recovery because I was feeling sorry for myself...
1.5 warm up/cool down
1.5 warm up/cool down
5 PM
Strength Training (Crossfit) 1:00:00 [3]
Buyin: 500m row, 25 burpees, 20wall squats, 20 wall press then group mobility
Only 3 peeps tonight so I got to pick a focus after mobility. I chose kipping progression because I currently only do banded strict PU's. "close, open, core, close, open, core, close, open, core..." that's as far as I got...but it feels neat.
Focus:
Mobility
MetCon: @22:42
1000m Row
80 Squats
60 Sit Ups
40 Push Ups
60 Back Extensions
80 Squats
200 Double Unders
Only 3 peeps tonight so I got to pick a focus after mobility. I chose kipping progression because I currently only do banded strict PU's. "close, open, core, close, open, core, close, open, core..." that's as far as I got...but it feels neat.
Focus:
Mobility
MetCon: @22:42
1000m Row
80 Squats
60 Sit Ups
40 Push Ups
60 Back Extensions
80 Squats
200 Double Unders
Tuesday Feb 18, 2014 #
3 PM
xc ski (skate) 1:00:00 [3]
off side (right) only. ugh.
5 PM
Strength Training (crossfit) 1:00:00 [4]
buyin: 3min row, inchworm, crab, 20 OH squat w/piping, 30 pull thru w/piping
Focus:
Snatch Work and Warm Up
MetCon:
10 Minute AMRAP:
5 Burpees
9 Goblet Lunges
13 Box Jumps then;
5 Minutes to find 1RM snatch
cashout: 25x4 SU
Focus:
Snatch Work and Warm Up
MetCon:
10 Minute AMRAP:
5 Burpees
9 Goblet Lunges
13 Box Jumps then;
5 Minutes to find 1RM snatch
cashout: 25x4 SU
Monday Feb 17, 2014 #
1 PM
xc ski (ski) 1:00:00 [4]
Waited for the sun to warm the temps up. Glad I did. Total stunnah...
Got this idea from Bob to play around with the gps to see what I can do in an hour...shy of 13km. Meh...I think I prefer slow and steady ;)
Time for the couch and more Olympics!
Got this idea from Bob to play around with the gps to see what I can do in an hour...shy of 13km. Meh...I think I prefer slow and steady ;)
Time for the couch and more Olympics!
Sunday Feb 16, 2014 #
10 AM
Snowshoe race (Switchback Challenge) 1:04:30 [5] 10.0 km (6:27 / km)
I kinda went back and forth this morning about doing this race because I was knackered from yesterday but it's literally in our backyard.
Big effort right from the start....I kept last years winner within sight and started to pick up on her strengths - she's a wicked awesome climber! thankfully I was consistently catching her on the downhills. Fortunately for me the race finished with a downhill and I caught her with only 30 seconds to spare!
Enough of this snowshoeing...time to ski!
Big effort right from the start....I kept last years winner within sight and started to pick up on her strengths - she's a wicked awesome climber! thankfully I was consistently catching her on the downhills. Fortunately for me the race finished with a downhill and I caught her with only 30 seconds to spare!
Enough of this snowshoeing...time to ski!