Training Log Archive: AnvilIn the 30 days ending Jun 30, 2019:
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| 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 | Th | Fr | Sa | Su | |||||||||||||||||||||
Friday Jun 28, 2019 #
10 AM
CF 45:00 [3]
Metcon class with Jamie.
Fun one, tire flips then partner workout
Fun one, tire flips then partner workout
11 AM
Lifting 45:00 [3]
Snatch: 3x175, 1x185
Cleans: 3x235, 1x250
Cleans: 3x235, 1x250
Thursday Jun 27, 2019 #
1 PM
Lifting 45:00 [3]
Slow snatch 3x5@155
C&J up to 3+1 @ 215
C&J up to 3+1 @ 215
3 PM
CF 30:00 [3]
Crossfit Class
Diane in 5ish. Blew up in the heat.
Diane in 5ish. Blew up in the heat.
Tuesday Jun 25, 2019 #
10 AM
Lifting 45:00 [3]
No foot snatch x3 to 145
Jerks up to 3x210, 4x190
Push press up to 4x175, 7x145
Jerks up to 3x210, 4x190
Push press up to 4x175, 7x145
4 PM
Running 1:00:00 [1]
Out in Burlington checking out new potential trails for P2P
Monday Jun 24, 2019 #
10 AM
Lifting 1:00:00 [3]
Snatch up to 3x165 then 4x160
C&J 3+1, 3 sec in the catch up to 200
Front Squat 4x195, 215, 215 then 7x185
Still sore from Sat
C&J 3+1, 3 sec in the catch up to 200
Front Squat 4x195, 215, 215 then 7x185
Still sore from Sat
Saturday Jun 22, 2019 #
10 AM
Running 30:00 [3] 2.4 km (12:30 / km)
6x400 at HAAA
11 AM
Lifting 30:00 [3]
Jerks - 3x215lb
12 PM
CF 45:00 [3]
Performance Class
Friday Jun 21, 2019 #
3 PM
Lifting 45:00 [3]
Snatch 1x180, 3x170
Clean 1x245, 3x230
Clean 1x245, 3x230
4 PM
CF 45:00 [3]
Crossfit Class
Thursday Jun 20, 2019 #
3 PM
Lifting 45:00 [3]
5 PM
Running 40:00 [3] 5.0 km (8:00 / km)
Borers Falls loop.
Not snappy.
Not snappy.
Tuesday Jun 18, 2019 #
10 AM
CF 45:00 [3]
MetCon class with Jamie (and baloney!)
Various weighted walks, then 1k run, then 6 mins of KB swings and sit ups
The 1k counts as one of my runs this week. Right.
Right?
Various weighted walks, then 1k run, then 6 mins of KB swings and sit ups
The 1k counts as one of my runs this week. Right.
Right?
C • IDK 10
Sunday Jun 16, 2019 #
8 AM
CF 6:00 [2]
Can East Games #3
6 mins to build to max snatch+OH squat
Was looking forward to this as have spent a lot of time on my oly lifting.
Our competition inexperience hit here, the plates were different colours than we have at Alchemy, so without realising it we had put 15s on instead of 10s and reported lower weights than we actually hit.
We ended up placing 14th, but should have been 11th if we'd reported the right numbers.
6 mins to build to max snatch+OH squat
Was looking forward to this as have spent a lot of time on my oly lifting.
Our competition inexperience hit here, the plates were different colours than we have at Alchemy, so without realising it we had put 15s on instead of 10s and reported lower weights than we actually hit.
We ended up placing 14th, but should have been 11th if we'd reported the right numbers.
CF 4:00 [5]
Can East Games #4
Right into 4 mins of one team mate on the assault bike, another on an dumbbell snatch/burpee AMRAP switching the 3rd team mate in and out as necessary.
We destroyed this one. I don't think many gyms have assault bikes, or program them as much as Alchemy. 3rd overall and we would have placed top 5 in the 'Elite' category.
Right into 4 mins of one team mate on the assault bike, another on an dumbbell snatch/burpee AMRAP switching the 3rd team mate in and out as necessary.
We destroyed this one. I don't think many gyms have assault bikes, or program them as much as Alchemy. 3rd overall and we would have placed top 5 in the 'Elite' category.
Saturday Jun 15, 2019 #
9 AM
CF 1:30 [3]
Canada East Games Event 1
Got up 2 hours earlier than usual for 90 seconds of exercise. Not sure I'm convinced on Crossfit competitions.
Max clean & jerks @ 135. 17. Not good, not bad.
Everyone in out category (Intermediate) is enormous, so we're close to the bottom of the leaderboard.
Hopefully the 'long' 11 minute workout this afternoon will be more in our favour.
Got up 2 hours earlier than usual for 90 seconds of exercise. Not sure I'm convinced on Crossfit competitions.
Max clean & jerks @ 135. 17. Not good, not bad.
Everyone in out category (Intermediate) is enormous, so we're close to the bottom of the leaderboard.
Hopefully the 'long' 11 minute workout this afternoon will be more in our favour.
3 PM
CF 11:00 [5]
Can East Games #2
Sprint relay taking turns with team on shuttle run, rope climbs and burpee box jumps. 11 mins and each round took 40-45 secs - just a total blitz, turn off brain, ignore pain and push through it.
Much better result for team, we were 2nd in the heat, 1 round behind 1st but a round ahead of 3rd
Sprint relay taking turns with team on shuttle run, rope climbs and burpee box jumps. 11 mins and each round took 40-45 secs - just a total blitz, turn off brain, ignore pain and push through it.
Much better result for team, we were 2nd in the heat, 1 round behind 1st but a round ahead of 3rd
Tuesday Jun 11, 2019 #
12 PM
CF 45:00 [3]
OK back on the logging thing, for reasons to be explained later today (thats what we call a teaser)
Nooner class, 1RM clean -> 275lb PR
then a little sprinty workout with a bunch of bodyweight movements.
Nooner class, 1RM clean -> 275lb PR
then a little sprinty workout with a bunch of bodyweight movements.
7 PM
Running 23:59 [3] 5.0 km (4:48 / km)
https://www.strava.com/activities/2442949884
Back in April, the Ancaster Old Mill race popped up on my Facebook feed. The date was moved back a week this year due to the Golf thing last week, so I could do it this year. My knee pain had finally cleared up, so this would be good motivation to start running more consistently.
Total runs over April/May: 2
The time speaks for itself. Granted it's a hilly, slow course and I was still below my max allowable time of 25 minutes, but still.
For reference, my 5k PR is ~17:50 on a poorly run race in 2010.
The race itself went well. Took into consideration I hadn't done any high intensity monostructural work (that's crossfit for "one thing only") +20 mins in forever so just ran by HR. 160 in the first km, 170 from 2-4km, full send in the last km. It was a gorgeous evening, sunny but cool with no wind.
Was also sweet to hang with Funderstormin and Mrs. Tiny in the 'beer garden' after for a bit.
So, it's time for an experiment. In a weird case of synchronicity, there is a MEC race on Sept 8 (the day before Fall ARK starts, this race was the day after the Spring season ended). I'm not gonna stop going to Alchemy 5 days a week, I enjoy it too much - just gonna add 2 runs a week. Speed, tempo, steady, trail, street, whatever I feel like. I'll be interested to see what improvement it brings. (I'm hoping to stay more accountable by posting that here)
The MEC race is totally flat, so I'm gonna guess yesterdays hills added a minute looking at the splits. Care to make bets on what my Sept time will be?
Back in April, the Ancaster Old Mill race popped up on my Facebook feed. The date was moved back a week this year due to the Golf thing last week, so I could do it this year. My knee pain had finally cleared up, so this would be good motivation to start running more consistently.
Total runs over April/May: 2
The time speaks for itself. Granted it's a hilly, slow course and I was still below my max allowable time of 25 minutes, but still.
For reference, my 5k PR is ~17:50 on a poorly run race in 2010.
The race itself went well. Took into consideration I hadn't done any high intensity monostructural work (that's crossfit for "one thing only") +20 mins in forever so just ran by HR. 160 in the first km, 170 from 2-4km, full send in the last km. It was a gorgeous evening, sunny but cool with no wind.
Was also sweet to hang with Funderstormin and Mrs. Tiny in the 'beer garden' after for a bit.
So, it's time for an experiment. In a weird case of synchronicity, there is a MEC race on Sept 8 (the day before Fall ARK starts, this race was the day after the Spring season ended). I'm not gonna stop going to Alchemy 5 days a week, I enjoy it too much - just gonna add 2 runs a week. Speed, tempo, steady, trail, street, whatever I feel like. I'll be interested to see what improvement it brings. (I'm hoping to stay more accountable by posting that here)
The MEC race is totally flat, so I'm gonna guess yesterdays hills added a minute looking at the splits. Care to make bets on what my Sept time will be?