Training Log Archive: wolchrIn the 28 days ending Feb 28, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||
Wednesday Feb 28, 2018 #
crossfit 1:00:00 [3]
strict shoulder press 5 sets 6-8 reps each with 30 second side planks after each set. worked up to 78lbs
WOD 3 rounds
500 meter row
35 kettlebell swings 35lbs
35 sits ups
finished in 15:20
WOD 3 rounds
500 meter row
35 kettlebell swings 35lbs
35 sits ups
finished in 15:20
running 3:00:00 [3] 15.0 mi (12:00 / mi)
This was on the treadmill at 5:00pm. This was probably the shittiest run i have had in 2 years. I worked out hard in the morning and with work all day I was tired and I let my mind get the best of me. That will be my last evening long run on a treadmill for a while.
Tuesday Feb 27, 2018 #
running 1:10:00 [3] 6.2 mi (11:17 / mi)
I forgot my actual distance. Did 15 warm up - 4x1 intervals 9 min/mile pace on treadmill. This was tough. I am just not use to running at a slightly uncomfortable pace. By the last one I was struggling. And the recovery I feel was ridiculous, I did not feel fully recovered by the 2 minutes, if that was the plan then we did it:)
skills 25:00 [3]
20 pull ups - hard today
handstand holds
some shoulder rehab strength work. The shoulder is really starting to feel better
handstand holds
some shoulder rehab strength work. The shoulder is really starting to feel better
Monday Feb 26, 2018 #
running 35:00 [3] 3.3 mi (10:36 / mi)
Nice recovery run felt good at about 30 minutes lol
crossfit 20:00 [4]
18.1 workout again. gain 34 reps very happy with that. I still feel like I could have gotten more reps in.
Saturday Feb 24, 2018 #
running 2:26:19 [3] 12.15 mi (12:03 / mi)
Was suppose to be rolling hills but I think this may have been too much. I don't know. It was hard. Usually I just walk when I want to. 1100 ft total climbing on this and I ran it all. Slow
Friday Feb 23, 2018 #
crossfit 20:00 [3]
The Crossfit Open workout scaled because I lack skill;)
20 minutes AMRAP
8 knees to chest
10 - 20lb dumbell hang clean and jerk
12 cal row
I got in 296 reps.
20 minutes AMRAP
8 knees to chest
10 - 20lb dumbell hang clean and jerk
12 cal row
I got in 296 reps.
Thursday Feb 22, 2018 #
running 35:00 [3] 3.28 mi (10:40 / mi)
Did the hill progression, boy that was difficult
1st got to 15 secs into 5.0 incline
2nd got to 45 secs into 5.0 incline
Had to go to the bathroom and ruined my run mojo. walked for an additional 15 minutes
1st got to 15 secs into 5.0 incline
2nd got to 45 secs into 5.0 incline
Had to go to the bathroom and ruined my run mojo. walked for an additional 15 minutes
lifting 30:00 [3]
24 pull ups
bench press 105lbs 5 reps(I suck -)
stretching and rolling
bench press 105lbs 5 reps(I suck -)
stretching and rolling
Wednesday Feb 21, 2018 #
crossfit 1:00:00 [3]
5 3 min AMRAP
24 box jumps
18 cal row
power clean 65 lbs
went down is jumps and row
went up in weight finished 105lbs
goal to get in as many reps in the end on the power clean. 15-20 every time
I was box jumping like champ this morning. Felt good
24 box jumps
18 cal row
power clean 65 lbs
went down is jumps and row
went up in weight finished 105lbs
goal to get in as many reps in the end on the power clean. 15-20 every time
I was box jumping like champ this morning. Felt good
Tuesday Feb 20, 2018 #
running 1:00:00 [3] 5.7 mi (10:32 / mi)
5.7 with 6 surges of 7.0-7.5 - It was hard to get the legs to move faster like that.
lifting 20:00 [3]
20 pull ups. Was able to do 7 in a row - YAY! Also worked on overhead squats 30 with 25lb bar. Trying to get shoulder back to where it was before.
Monday Feb 19, 2018 #
running 1:00:00 [3] 5.19 mi (11:34 / mi)
recovery run, my legs are tired. stayed between 5.0-5.5 by then end I was warmed up lol
Sunday Feb 18, 2018 #
running 2:54:33 [3] 11.1 mi (15:43 / mi)
easy pace run but it was hard on the legs. Just snowed and trails were covered with snow or mud. Beautiful out though. Elevation gain was 1529 ft. I trotted some of this hills.
Saturday Feb 17, 2018 #
crossfit 32:52 [3] 3.0 mi (10:57 / mi)
nice slow run
then 20 pullups
then 20 pullups
Friday Feb 16, 2018 #
crossfit 1:00:00 [3]
Strict shoulder press workout.
WOD "The Chief"
Crazy intense
5 rounds 3 min AMRAO
3 power clean 95lb
6 push ups
9 air squats
15 rounds plush 48 reps
WOD "The Chief"
Crazy intense
5 rounds 3 min AMRAO
3 power clean 95lb
6 push ups
9 air squats
15 rounds plush 48 reps
Thursday Feb 15, 2018 #
running (hill running) 1:00:00 [3] 5.37 mi (11:10 / mi)
Hills ranging up to 8.0 on TM
speed at 5.7 and lowered to 4.5 on 8.0 incline.
speed at 5.7 and lowered to 4.5 on 8.0 incline.
Wednesday Feb 14, 2018 #
crossfit 1:00:00 [2]
power clean skill workout
2 pulls then 1 clean ever 2 min for 20
worked up to 118lbs
WOD
20 AMRAP
40 DU
25 SITUPS
10 Hand release push ups
got in 4 1/2 rounds
2 pulls then 1 clean ever 2 min for 20
worked up to 118lbs
WOD
20 AMRAP
40 DU
25 SITUPS
10 Hand release push ups
got in 4 1/2 rounds
Tuesday Feb 13, 2018 #
running (temp) 58:00 [3] 5.53 mi (10:29 / mi)
tempo run
9.05 20 minute pace. was hard but pretty sure it was mental. 20 minutes felt like a long time and I am not use to pushing myself for long periods like that.
9.05 20 minute pace. was hard but pretty sure it was mental. 20 minutes felt like a long time and I am not use to pushing myself for long periods like that.
Monday Feb 5, 2018 #
crossfit 1:00:00 [3]
EMOM back squat 150lb for 6 minutes
WOD
2 rounds
15 pull-ups
30 125lb deadlifts
30 push ups
30 sit ups
9:13 still struggling with kipping pull ups but getting there
***because my Achilles was sore I did elliptical and now because of that my calves are aching. WTF
WOD
2 rounds
15 pull-ups
30 125lb deadlifts
30 push ups
30 sit ups
9:13 still struggling with kipping pull ups but getting there
***because my Achilles was sore I did elliptical and now because of that my calves are aching. WTF
Saturday Feb 3, 2018 #
Elliptical 2:30:00 [3]
My Achilles was so sore I did not want to chance running so I went on the elliptical. UGH.
Friday Feb 2, 2018 #
running 55:00 [3] 4.0 mi (13:45 / mi)
Was going to do just the recovery run but I must have tweeked my achilis area doing split jerk last night and was really feeling a pinch back there. Just took it easy and walk/run really slow
lifting 30:00 [3]
shoulders and worked on kipping. Trying to build strength and flexibility in the injured shoulder.
stretching and rolling
abs and plank tabata(ugh)
stretching and rolling
abs and plank tabata(ugh)
Thursday Feb 1, 2018 #
running 1:00:00 [3] 5.45 mi (11:01 / mi)
Run 2 on treadmill. My legs were tired I covered the display but knew I was at a 5.6 & 5.5 once I warmed up I loved this pace.
crossfit 1:00:00 [3]
split jerk lesson today. Only worked with 80lbs to learn the movement.
WOD - 5 rounds
50 meter walking lunge 20lbs
100 meter dash
10 target burpees
10 toes to bar
15:11
WOD - 5 rounds
50 meter walking lunge 20lbs
100 meter dash
10 target burpees
10 toes to bar
15:11