Training Log Archive: AnvilIn the 30 days ending Sep 30, 2015:
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| 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 | We | ||||||||||||||||||||||
Wednesday Sep 30, 2015 #
9 AM
CF 40:00 [3]
COTM: Death by 25 m shuttle run 10+10 FTW
EMOM: 3x single arm KB swing, 3xKB clean, 3xKB snatch at 20kg switching arms every min
2x20 strict toes to bar, 20 KB sit ups (16kg), 200m run in ~8:00
EMOM: 3x single arm KB swing, 3xKB clean, 3xKB snatch at 20kg switching arms every min
2x20 strict toes to bar, 20 KB sit ups (16kg), 200m run in ~8:00
Tuesday Sep 29, 2015 #
9 AM
CF 40:00 [3]
COTM: 10+10
Turkish get up EMOM for 8 mins @ 20kg
100 wall balls with 20 double unders every time the ball drops
6:07
Turkish get up EMOM for 8 mins @ 20kg
100 wall balls with 20 double unders every time the ball drops
6:07
Monday Sep 28, 2015 #
9 AM
CF 40:00 [3]
OH squat build to heavy single @ 135lbs
Partner WOD
5 x Dead hang while partner:
5x dead lift, 5x hang clean @ 145lbs
then switch
Grip failed half way through round #3. It was a depressing show after that
Partner WOD
5 x Dead hang while partner:
5x dead lift, 5x hang clean @ 145lbs
then switch
Grip failed half way through round #3. It was a depressing show after that
Sunday Sep 27, 2015 #
12 PM
Running - Trail 55:00 [3] 8.04 km (6:50 / km) +313m 5:43 / km
shoes: X-Talon 212
Cruisy run in Spencer Gorge. Nice in the gorge, but a circus up top with people everywhere.
Sad to see that HCA has taken to hiring security to 'guard' the most tracked up illegal routes down into the Gorge and staff literally running round informing people who were climbing out they were breaking the law.
Sad to see that HCA has taken to hiring security to 'guard' the most tracked up illegal routes down into the Gorge and staff literally running round informing people who were climbing out they were breaking the law.
Friday Sep 25, 2015 #
9 AM
CF 40:00 [3]
Hollow Rock, Bird Dogs & Russian Twists
Front Squat 1RM @ 225
2x30 sit ups, 50m prowler push, 100m run with 1 min rest in between
1:28 & 1:27
Front Squat 1RM @ 225
2x30 sit ups, 50m prowler push, 100m run with 1 min rest in between
1:28 & 1:27
Thursday Sep 24, 2015 #
CF 40:00 [3]
2 x max 10m side shuffles in 1 min: 102
1RM deadlft @ 305lbs
AMRAP in 8 mins
20kg KB swins
1 16kg turkish get up per arm
5+10
1RM deadlft @ 305lbs
AMRAP in 8 mins
20kg KB swins
1 16kg turkish get up per arm
5+10
Wednesday Sep 23, 2015 #
9 AM
CF 1:00:00 [3]
Push Press 1RM @ 165lbs
200m run
15x 3 pull ups, 3 push ups
400m run in ~8:00
Then lots of core; roll outs, candlesticks, toes to rings and 150 sit ups for time
200m run
15x 3 pull ups, 3 push ups
400m run in ~8:00
Then lots of core; roll outs, candlesticks, toes to rings and 150 sit ups for time
Tuesday Sep 22, 2015 #
9 AM
CF 40:00 [3]
Back Squat 1RM @ 265 lbs
6 mins max squats with 10 situps EMOM
202
6 mins max squats with 10 situps EMOM
202
Monday Sep 21, 2015 #
9 AM
CF 40:00 [3]
Pendlay Row 1RM @ 165lbs
Partner WOD:
3x
A: 400m run
B: AMRAP 1 wall walk, 3 broad jumps, 5 KB push press/arm
13 rounds in 10:26
Partner WOD:
3x
A: 400m run
B: AMRAP 1 wall walk, 3 broad jumps, 5 KB push press/arm
13 rounds in 10:26
Sunday Sep 20, 2015 #
Note
(rest day)
Feeling sorry for myself and stupid arm
Saturday Sep 19, 2015 #
10 AM
Orienteering 45:00 [3] 4.5 km (10:00 / km)
Turkey Trot Middle at Palgrave
A lot of fun and seemed to be naving well, one route choice error when I wasted many minutes bashing through green out to the road on the route choice leg. Also felt like I was running well, which I wasn't expecting.
Got impaled on some hawthorn late in the course which unfortunately meant slower paced jogging on the final few legs and a trip to the hospital. It felt like there was a huge thorn in my arm, but after poking around in there the apathetic doctor found nothing. Deep enough to still be causing pain a few days later though
A lot of fun and seemed to be naving well, one route choice error when I wasted many minutes bashing through green out to the road on the route choice leg. Also felt like I was running well, which I wasn't expecting.
Got impaled on some hawthorn late in the course which unfortunately meant slower paced jogging on the final few legs and a trip to the hospital. It felt like there was a huge thorn in my arm, but after poking around in there the apathetic doctor found nothing. Deep enough to still be causing pain a few days later though
Sunday Sep 13, 2015 #
2 PM
Running - Trail 35:00 [3]
shoes: X-Talon 212
Just had to get out today on the trails in the air conditioned temps. On my new local trails (Spring Valley) and with new running partner Bruce (a different hound to the one more well known on AP).
He did pretty good, only dashed off into the forest once in pursuit of mega fauna.
Ended up being shorter than expected since all the trails were closed due to a 'private event', though I did get offered a lift up Martins Rd for my inconvenience. I declined much to their shock. Felt great our there.
He did pretty good, only dashed off into the forest once in pursuit of mega fauna.
Ended up being shorter than expected since all the trails were closed due to a 'private event', though I did get offered a lift up Martins Rd for my inconvenience. I declined much to their shock. Felt great our there.
Saturday Sep 12, 2015 #
Running - Trail 45:00 [3]
Days worth of putting out and collecting CPs for a Cadets Race we put on. Nice day in Bronte Creek.
9 AM
CF 40:00 [3]
7x2 push jerk @ 135lbs
Group of 2 WOD
10 wall walks shared
20 pairs DL @ 275lbs
30 duo tire flips
40 sledge swings total
50 push ups total
in 7:20
Did with Janet, who is one of the coaches there. Crushed it :)
Group of 2 WOD
10 wall walks shared
20 pairs DL @ 275lbs
30 duo tire flips
40 sledge swings total
50 push ups total
in 7:20
Did with Janet, who is one of the coaches there. Crushed it :)
Thursday Sep 10, 2015 #
9 AM
CF 40:00 [3]
10x25m shuttle run for time in 1:03
3RM front squat @ 205lbs
12x 6T2B, 4 front rack lunges @ 125lbs in 11:54
3RM front squat @ 205lbs
12x 6T2B, 4 front rack lunges @ 125lbs in 11:54
Wednesday Sep 9, 2015 #
9 AM
CF 40:00 [3]
3x100 sprints on the erg
50 24" box jumps
400m run
30 125lb cleans
600m run
70 24kg KB swings
800m run
in 17:37
50 24" box jumps
400m run
30 125lb cleans
600m run
70 24kg KB swings
800m run
in 17:37
Tuesday Sep 8, 2015 #
9 AM
CF 40:00 [3]
3x100m row sprints
5x3 Push Press @ 135lbs
E3MOM: 15 pendlay rows @ 105lbs, 15 push ups, 100m run
Score slowest time: 1:40
Whenever the humidity wants to end is fine with me
5x3 Push Press @ 135lbs
E3MOM: 15 pendlay rows @ 105lbs, 15 push ups, 100m run
Score slowest time: 1:40
Whenever the humidity wants to end is fine with me
Saturday Sep 5, 2015 #
11 AM
Running - Trail 2:53:21 [2] 19.2 km (9:02 / km) +329m 8:19 / km
shoes: X-Talon 212
Sweet BT run with menzies - end of Crane Lake Rd to our campgrounds at Cyprus Lake.
Cruisy first 8k, then a stop to cool down at High Dump backcountry campsites (really nice spot). Then 10k right along the edge of the escarpment; I was a little worries how slow this would be, especially when most of the fist 1km was rock hopping but it got better as we went along. Two more swim stops kept us cool. Steamy day, but a great route for it.
Cleared up a huge chunk of the top end - though there's still a lot more to go. Lions Head next year.
Cruisy first 8k, then a stop to cool down at High Dump backcountry campsites (really nice spot). Then 10k right along the edge of the escarpment; I was a little worries how slow this would be, especially when most of the fist 1km was rock hopping but it got better as we went along. Two more swim stops kept us cool. Steamy day, but a great route for it.
Cleared up a huge chunk of the top end - though there's still a lot more to go. Lions Head next year.
Friday Sep 4, 2015 #
9 AM
CF 40:00 [3]
3 snatches @ 95lbs E2MOM for 10 mins
AMRAP in 12 mins of 30 kb swings, 100m run, 20 sledge swings
3+25
AMRAP in 12 mins of 30 kb swings, 100m run, 20 sledge swings
3+25
5 PM
Running - Trail 54:28 [3] 7.89 km (6:54 / km) +144m 6:20 / km
shoes: X-Talon 212
Quick stop on the way up to Bruce Peninsula. Surprisingly sedate loop of Jones Bluff, very fun single track for the whole thing.
Absolute scorcher though, instantly dripping - good breeze on the east side though.
Absolute scorcher though, instantly dripping - good breeze on the east side though.
Thursday Sep 3, 2015 #
9 AM
CF 55:00 [3]
4 DL @ 235lbs EMOM for 6 mins
8x 10ish pullups, 15 double nders in 7:38
joined the boot camp class after since they needed an extra since it was for pairs, so 15 minutes more of a bunch of stuff; med ball squats, partner push ups etc. Stealing some of those for the ARK circuit this season.
8x 10ish pullups, 15 double nders in 7:38
joined the boot camp class after since they needed an extra since it was for pairs, so 15 minutes more of a bunch of stuff; med ball squats, partner push ups etc. Stealing some of those for the ARK circuit this season.
Wednesday Sep 2, 2015 #
9 AM
CF 40:00 [3]
COTM: 10 rounds - top of the leaderboard :)
4 mins of 3xstrict press @75lbs EMOM, then
4 mins of 6xpush press @75lbs EMOM
2x30 lunges per leg with 24kg KB, 400m run in 7:30
4 mins of 3xstrict press @75lbs EMOM, then
4 mins of 6xpush press @75lbs EMOM
2x30 lunges per leg with 24kg KB, 400m run in 7:30
Tuesday Sep 1, 2015 #
9 AM
CF 40:00 [3]
Sept COTM: death by shuttle run. Basically a shorter beep test, run 25m in a minute, every minute increasing by 25m on a 12.5m out and back.
Got to 9 mins. I could have started 10, but miscounted and thought I hadn't made 9
4 squat cleans @ 105lbs EMOM for 10 mins!
5x50m run, 5 burpees then 20 tire flips in 6:25
Hot one. Glad I did it at 9, didn't feel guilty about missing TNT when Trix made it clear she wasn't interested
Got to 9 mins. I could have started 10, but miscounted and thought I hadn't made 9
4 squat cleans @ 105lbs EMOM for 10 mins!
5x50m run, 5 burpees then 20 tire flips in 6:25
Hot one. Glad I did it at 9, didn't feel guilty about missing TNT when Trix made it clear she wasn't interested