Training Log Archive: wolchrIn the 31 days ending Jul 31, 2018:
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| 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 | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31, 2018 #
lifting 30:00 [3]
biceps pull ups
running 1:00:31 [3] 6.0 mi (10:05 / mi)
4x1 8:57 pace. I thought it was going to be harder then it was.
Monday Jul 30, 2018 #
lifting 20:00 [3]
benched for max lift. 150lbs
crossfit 1:00:00 [3]
worked on snatch skills
WOD
200 meter run
15 cal assault bike
35 air squats
4 rounds -15:05 legs are burning and tired.
WOD
200 meter run
15 cal assault bike
35 air squats
4 rounds -15:05 legs are burning and tired.
running 39:26 [3] 3.51 mi (11:14 / mi)
evening run
Sunday Jul 29, 2018 #
running 48:40 [3] 4.64 mi (10:29 / mi)
came home from camping and snuck in a a run. My legs are tired. WTF I dont even feel like I am running that much.
Saturday Jul 28, 2018 #
hiking 3:45:00 [3] 7.0 mi (32:09 / mi)
hiking to waterfalls with kids.
Friday Jul 27, 2018 #
hiking 1:31:41 [3] 2.7 mi (33:58 / mi)
pa grand canyon with kids. Great time.
Thursday Jul 26, 2018 #
crossfit 1:00:00 [3]
Wednesday Jul 25, 2018 #
running 2:49:03 [3] 11.43 mi (14:47 / mi)
ran at night last hour was in the pouring rain and the dark. We were doing great with speed until that. 1368 ft climbing.
Tuesday Jul 24, 2018 #
running 1:00:00 [3] 5.4 mi (11:07 / mi)
vo2 workout. I loved it. I cannot believe how good I feel considering what I have been doing. Ran a 7.3 on treadmill for this workout
lifting 45:00 [3]
biceps workout
pull ups different grip
handstand hold shifting weight on shoulders
core
pull ups different grip
handstand hold shifting weight on shoulders
core
Monday Jul 23, 2018 #
running 1:00:00 [3] 4.87 mi (12:19 / mi)
walk warm up 5.0 on treadmill. Felt really good.
lifting 20:00 [3]
bench up to 140lb felt great and did 3 negatives at 145lb
3 sets of 5 pull ups
3 sets of 5 pull ups
skills 10:00 [3]
stretching
crossfit 1:00:00 [3]
split jerk work out. Working on technique so only went as heavy as 86lbs
WOD
15 AMRAp
10 thrusters 65lbs
10 power cleans 65lbs
10 box jumps
10 pull ups
10 cal assault bike
I got 356 reps
**man my legs were fatigued on the thrusters
WOD
15 AMRAp
10 thrusters 65lbs
10 power cleans 65lbs
10 box jumps
10 pull ups
10 cal assault bike
I got 356 reps
**man my legs were fatigued on the thrusters
Sunday Jul 22, 2018 #
running 5:49:14 [3] 17.15 mi (20:22 / mi)
3435 elevation very rocky terrain.. Went with a very slow friend had many stops. Nice hike/run for a rest week. Felt really good
Friday Jul 20, 2018 #
running 35:00 [3] 3.0 mi (11:40 / mi)
lifting 1:00:00 [3]
2 sets of weighted pull ups 10lbs 5 reps. second set needed spotter on last 3
1 set of 5 without weight
3 sets of 10 push ups and 10 dips
hand stands rotating sides
stretching
abs
1 set of 5 without weight
3 sets of 10 push ups and 10 dips
hand stands rotating sides
stretching
abs
Thursday Jul 19, 2018 #
running 45:00 [3] 4.0 mi (11:15 / mi)
love easy runs
lifting 30:00 [3]
biceps and stretching
crossfit 1:00:00 [3]
400 meter run for warm up plus some empty bar deadlifts and squats
good mornings 40 percent of 1rm back squat 170lb so 68lbs 3 sets of 10 felt really good
WOD
5 rounds
25 meter lh
25 meter rh waiters carry 30lbs over head
12 toes to bar
12 cal assault bike
13:36
good mornings 40 percent of 1rm back squat 170lb so 68lbs 3 sets of 10 felt really good
WOD
5 rounds
25 meter lh
25 meter rh waiters carry 30lbs over head
12 toes to bar
12 cal assault bike
13:36
Wednesday Jul 18, 2018 #
running 30:00 [3]
did hill progression
felt great just cut it short
felt great just cut it short
lifting 1:05:00 [3]
bench 140lbs
shoulders
dips and triceps
abs
practice handstands
shoulders
dips and triceps
abs
practice handstands
Tuesday Jul 17, 2018 #
running 37:00 [3] 3.0 mi (12:20 / mi)
crossfit 1:00:00 [3]
shoulder press
WOD
21 cal row
20lb dumbell snatch
25 wall balls 10lb
3 rounds 12:00
I lightened the load because I am on a rest week and do not need to push heavy weight every day.
WOD
21 cal row
20lb dumbell snatch
25 wall balls 10lb
3 rounds 12:00
I lightened the load because I am on a rest week and do not need to push heavy weight every day.
Monday Jul 16, 2018 #
hill walkin 30:00 [3] 1.85 mi (16:13 / mi)
walking up the steps to the treadmill my legs were sooooo fatigued. The hill walking was fine though.
crossfit 1:00:00 [3]
OMG why did I go here today!
back squats 73% of recent 1 rep max - I loaded what was 73% but I knew I could not do 3 sets of 10 at this weight. Legs were just soooo tired. So I did 103lbs for these sets. UGH
WOD
7 rounds
6 cal assault bike
6 burpees over bar
100 meter run
14:37
I wanted to skip this because I did not want to do anything to elevate my heart rate. I was just too tired. Coach talked me into low and slow. Yeh Right. that never happens. Some easy day.
back squats 73% of recent 1 rep max - I loaded what was 73% but I knew I could not do 3 sets of 10 at this weight. Legs were just soooo tired. So I did 103lbs for these sets. UGH
WOD
7 rounds
6 cal assault bike
6 burpees over bar
100 meter run
14:37
I wanted to skip this because I did not want to do anything to elevate my heart rate. I was just too tired. Coach talked me into low and slow. Yeh Right. that never happens. Some easy day.
Sunday Jul 15, 2018 #
running 1:35:11 [3] 8.57 mi (11:06 / mi)
This run was strange. I totally did not want to get up and do it. I had trouble maintaining a nice slow pace, however, I was weak and hungry. I had eating all my gels by 40 minutes. Before I went running I ate oatmeal, I am not sure what happened here.
Saturday Jul 14, 2018 #
running 3:56:04 [3] 14.0 mi (16:52 / mi)
I tried to get the hills 2516 gain. It was hard I would have thought it was more elevation. Hiked the hills and had to wait a bit for a friend who is a bit slower but I really enjoyed it. My legs were tired.
Friday Jul 13, 2018 #
crossfit 1:00:00 [3]
really great warm up. almost like a workout
front squats and DU
Then core work out loved this workout.
front squats and DU
Then core work out loved this workout.
Thursday Jul 12, 2018 #
running 32:00 [3] 3.0 mi (10:40 / mi)
felt good during this run
crossfit 1:00:00 [3]
snatch technique drills worked with light weight 53lbs
Did not feel like doing WOD was really low for some reason so I lightened the load and biked instead
4 rounds
single arm db press on ball - 20lbs 10 per side
25 DU
20 alternating db snatch 25lbs
25du
Double unders sucked
Did not feel like doing WOD was really low for some reason so I lightened the load and biked instead
4 rounds
single arm db press on ball - 20lbs 10 per side
25 DU
20 alternating db snatch 25lbs
25du
Double unders sucked
Wednesday Jul 11, 2018 #
hill walkin 1:15:00 [3]
warm up
snatch technique work
WOD
4 rounds
10 each dumbbell chest press
25 DU
10 each dumbbell snatch
25 du
sucked
worked on kipping pull ups
snatch technique work
WOD
4 rounds
10 each dumbbell chest press
25 DU
10 each dumbbell snatch
25 du
sucked
worked on kipping pull ups
Tuesday Jul 10, 2018 #
running 1:00:00 [3] 5.5 mi (10:55 / mi)
did the cruise interval combo workout. Wrong name for this workout lol. Cruise should not be in the title. This was tough. The hills were tough.
lifting 40:00 [3]
strict shoulder press working on 1 rep max 100lbs. Maybe could have done a little more weight but did not want to push it without bumpers on the plates.
did some shoulders/hand stand push ups/pull ups/stretching and rolling
did some shoulders/hand stand push ups/pull ups/stretching and rolling
Monday Jul 9, 2018 #
running 45:00 [3] 3.5 mi (12:51 / mi)
easy recovery run. Felt real good. Had to keep myself at race pace.
lifting 40:00 [3]
Benched
140lbs easy
145lbs needed help - totally in my head
incline press 35lbs DB
added 10lbs to my first pull up set of 5 then did 2 more sets of 5
Stretched and rolled.
140lbs easy
145lbs needed help - totally in my head
incline press 35lbs DB
added 10lbs to my first pull up set of 5 then did 2 more sets of 5
Stretched and rolled.
Saturday Jul 7, 2018 #
running 8:22:44 [3] 36.46 mi (13:47 / mi)
training fat ass run.
This was by far one of my best training runs. I did more running in this than any other time I think. I just always incorporated so much walking. I was surprised at how much running and the pace that I was able to do. Felt Great.
This was by far one of my best training runs. I did more running in this than any other time I think. I just always incorporated so much walking. I was surprised at how much running and the pace that I was able to do. Felt Great.
Thursday Jul 5, 2018 #
running 1:00:00 [3] 5.34 mi (11:14 / mi)
ran at 10:54 pace. legs still fatigued. taking a rest day tomorrow to prepare for long run on Saturday.
lifting 30:00 [3]
triceps
5 dips/5 pulls 3 sets
stretching/rolling
5 dips/5 pulls 3 sets
stretching/rolling
Wednesday Jul 4, 2018 #
running 1:00:00 [3]
5 miles slow
legs still bothering me from Monday and Tuesday
legs still bothering me from Monday and Tuesday
lifting 30:00 [3]
shoulders / pull ups /stretching
Tuesday Jul 3, 2018 #
running 1:05:00 [3] 5.0 mi (13:00 / mi)
did the hill progression. This was extremely hard today. My legs are super tired from squatting yesterday and I just found it challenging. Plus I got interrupted at the end.
lifting 30:00 [3]
bench press
biceps
pull ups
a little abs
stretching
biceps
pull ups
a little abs
stretching
crossfit 1:00:00 [3]
push press 4 sets of 6 93lbs went down to 83lb for last set. form is a mess
WOD
7 rounds
10 cal row
10 kettlebell swing 35lbs
rest 1:30 between each round
15:30 time
WOD
7 rounds
10 cal row
10 kettlebell swing 35lbs
rest 1:30 between each round
15:30 time
Monday Jul 2, 2018 #
hill walkin 30:00 [3] 1.86 mi (16:08 / mi)
treadmill worked up to 15 incline at 3.8 felt really strong working on the treadmill.
crossfit 1:10:00 [3]
warm up
build to heavy back squat
170lbs. My recent pr is 178lb I tried 180 but just could not do it. I guess I cannot expect to be able to perform in all areas. Coach made comment about if I had not done hills this morning I would have had it plus. Got to keep telling myself about my goat OC100 not heavy back squats:)
AMRAP 10
70lb sand bags over shoulders
5 burpees
15 double unders
worked on pull ups and kippings
build to heavy back squat
170lbs. My recent pr is 178lb I tried 180 but just could not do it. I guess I cannot expect to be able to perform in all areas. Coach made comment about if I had not done hills this morning I would have had it plus. Got to keep telling myself about my goat OC100 not heavy back squats:)
AMRAP 10
70lb sand bags over shoulders
5 burpees
15 double unders
worked on pull ups and kippings
Sunday Jul 1, 2018 #
running 47:34 [3] 4.58 mi (10:23 / mi)
road running no real hills. Legs were tired and it was hard to breath but overall felt good.