Training Log Archive: bbrookeIn the 7 days ending Jan 9, 2012:
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Sunday Jan 8, 2012 #
Event: Ski-O & Snowshoe-O (RMOC)
Orienteering race (Long Snowshoe-O) 2:09:10 [3] 5.6 mi (23:04 / mi) +886ft 20:04 / mi
slept:6.0 weight:128lbs shoes: Saucony Razor (Snow)
Cold but fun Snowshoe-O at Eldora. I did the Long course and moved as slowly as ever -- I was ninth out of nine finishers...
Thursday Jan 5, 2012 #
11 AM
Strength / Stretching (CrossFit) 1:00 [3]
slept:5.0 weight:128lbs
Basement push-ups x 10 (with band but no knees).
Tuesday Jan 3, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:129lbs shoes: Adidas Supernova Riot
- Dynamic stretching to warm up.
- Three rounds: kips x 5 / (modified) push-ups x 5 / squats x 10.
- Warm-up with 15# bar: deadlifts, power cleans, push-presses, front squats and back squats.
- For max weight (not for time): five rounds of the "bear sequence" x 7, with increasing weight, without resting the bar anywhere except the front or back rack position. (Bear sequence = clean (from the ground), front squat, push press, back squat, and push-press). My weights were 35#, 45#, 50#, 55#, 55#. Even at these wimpy weights, I had to put the bar down twice on the last set...
- Foam roller on quads, hamstrings, IT band.