Training Log Archive: runninghils

Drove up to Loomis, which is not all that far away compared to West Branch. People told me it was hilly, but I was skeptical. I started in Coleman and rode a few miles out on the rail trail. Turned North on Loomis Rd and for the next 20 minutes or so, I laughed to myself that these slight undulations are what Midlanders think hills are. Then, they started getting better... just about the time I was going to turn around. (I got a few good ones in) Next time, I'll plan to actually start in Loomis. It was a beautiful, sunny, warm day, but the wind was ridiculous. A few cross winds threatened to knock me over. I shifted up at the hills and attacked each one to build strength.

Warm-up:
JJ-Squat-MC-JS
Mountain climbers weren't happening with ankle so I changed to sampson stretch

Strength: Front Squat 5x5 every 3 min
75*85*95*105*115

Workout - For time:
50 dead lift
40 pull ups
30 front squat
20 ring dips
10 thrusters

All weights had to be the same, so I was limited by thrusters and did 65 lb. Subbed ring rows for pull ups to try to get my strength up - bands weren't doing it.
Time: 11:47

Extra: 12 rounds of 0:30 on 0:30 off KB swings - did 35 lbs
Total reps: 182

Well, I tried to run after cross fit, thinking I'd be nice and warmed up. It was still very limp-y so I called it after a quarter mile.

Easy trainer ride. Ankle is still problematic.

C • Trainer 3

Warm-up:
Barbell complex with just the bar - 5 minutes repeating:
3 DL, 3 HC, 3 FS, 3 P, 3 PP, 3 PJ, 3 BS, 3 OHS

Strength:5x5 Every 3 min
Strict Press: 55*57.5*60*62.5*65

Workout: Tabata(0:20 on, 0:10 off, 1:00 in between)
Russian Swing: 90
Squats: 122
Ball Slam: 72
Toes to bar: 36
Total: 320