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Training Log: shadmika

In the last 7 days:

activity # timemileskm+ft
  Weights7 7:09:00 3.25 5.23
  Running5 3:52:46 31.42(7:24) 50.56(4:36) 966
  Hike/Walk/Ruck2 56:31 3.67(15:24) 5.91(9:34) 143
  Total14 11:58:17 38.34 61.7 1109
averages - weight:170.6lbs
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WeThFrSaSuMoTu

Tuesday Dec 18 #

4 AM

Note
weight:170.6lbs

Weight check in. Been awhile since I’ve checked. 5ish pounds heavier than I want but better than I expected. Time to start watching closer
5 AM

Weights (Crossfit) 1:00:00 [3]

Warmup: Bike, mobility and drills


Every 4 mins for 20 mins: : 5.0 rounds | Rx'd
Every 4 mins for 20 mins:
15 Air Bikes
12 Front Squats, 40% 1RM | 80 lbs
9 Burpee Over Bars, 24 in


Bench Press : 5 @ 40%, 5 @ 50%, 5 @ 60% : Completed | Rx'd
Sets
5 Bench Press, 40% 1RM | 135 lbs
5 Bench Press, 50% 1RM | 145 lbs
5 Bench Press, 60% 1RM | 155 lbs

9 AM

Running (Road) 47:13 intensity: (7:35 @1) + (22 @2) + (7:06 @3) + (29:32 @4) + (2:38 @5) 6.3 mi (7:30 / mi) +240ft 7:14 / mi
ahr:157 max:174 shoes: Sonic Pro2 Yellow

Mid-morning jog around work. Started out slow and sluggish due to the workout this morning but fell into a good pace after a bit with little effort.
4 PM

Hike/Walk/Ruck (Road) 28:18 [1] 1.84 mi (15:23 / mi) +71ft 14:50 / mi
ahr:90 max:127 shoes: Helios Blue

Easy walk with baby girl after work. Right calf is super tight again.

Monday Dec 17 #

6 AM

Weights (Crossfit) 1:00:00 [3]

Warmup: Rowing, Doubleunders, mobility and drills


Chipper: 14 mins 5 secs | Rx'd
30 Double Unders
30 Dumbbell Snatches, 50 lbs
30 Double Unders
30 Toes-to-bars
30 Double Unders
30 Row Calories
30 Double Unders
30 Toes-to-bars
30 Double Unders
30 Dumbbell Snatches, 50 lbs


10 AM

Running (Trail) 48:02 intensity: (2:05 @1) + (2:17 @2) + (5:48 @3) + (25:42 @4) + (12:10 @5) 6.31 mi (7:37 / mi) +244ft 7:21 / mi
ahr:165 max:187 shoes: Sonic Pro2 Yellow

Easy lunch jog with Bob over at Davidson Mesa. Just cruising and shooting the shit.
3 PM

Hike/Walk/Ruck (Road) 28:13 [1] 1.83 mi (15:25 / mi) +72ft 14:52 / mi
ahr:88 max:99 shoes: Helios Blue

Dog walk after work with baby girl

Sunday Dec 16 #

10 AM

Weights (Crossfit) 1:20:00 [3]

Warmup: Airbike and mobility


FT : 8 mins 42 secs | Rx'd
Ski Erg, 500 m
Row, 1000 m
Air Bike, 2000 m


Wendler Deadlift: Week 3 : 3785 lbs | Rx'd
Sets
5 Deadlifts, 75% 1RM | 255 lbs
3 Deadlifts, 85% 1RM | 295 lbs
1 Deadlift, 95% 1RM | 5 reps, 325 lbs


Deadlift : 1 Rep Max :Rx'd
Sets
1 Deadlift | 400 lbs


2018 Dubai CrossFit Championship - Workout 6 : 5 mins 12 secs | Rx'd
Ski Erg, 500 m
Row, 500 m
Concept 2 BikeErg, 1000 m



Saturday Dec 15 #

7 AM

Running (Road) 24:51 intensity: (20:00 @1) + (2:40 @2) + (1:58 @3) + (13 @4) 3.05 mi (8:09 / mi) +45ft 8:02 / mi
ahr:130 max:169 shoes: N2 V2 Road Orange/Gray

Short jog-- plan was an easy 6 but bailed. I forgot socks this morning so tried to run without. To many hot spots and I did not want to tear my feet up for an easy jog so I just bail halfway through to save the feet.
9 AM

Weights (Crossfit) 1:20:00 [3]

Right after short jog

Bench-
15x 45lbs
10x 135lbs


Wendler Bench Press: Week 3 : 1495 lbs | 155 lbs, 175 lbs, and 195 lbs | Rx'd 0 lbs
Sets
5 Bench Press, 75% 1RM | 155 lbs
3 Bench Press, 85% 1RM | 175 lbs
1 Bench Press, 95% 1RM | 1 rep, 195 lbs

Bench
2 sets of 10x 135lbs


"FGB Style" - | Rx'd
5 rounds, 1 min per station:
Wall Ball, 20 lbs
Dumbbell Snatch, 50 lbs
Calories, Air Bike
Rest 1 min

Friday Dec 14 #

9 AM

Weights (Crossfit) 1:09:00 [3] 3.25 mi (21:14 / mi)

Warmup: Running, drills and mobility


4 RFT: 24 mins 35 secs | Rx'd
4 rounds of:
Run, 800 m
25 Kettlebell Swings | 53 lbs
25 Pull-ups


I had visions of doing heavy bench presses after this workout but hell no. The shoulders are shot. Much harder than I thought it would be but loved it. This was right up my alley.

Thursday Dec 13 #

9 AM

Running (Mix) 57:48 intensity: (18:34 @1) + (29:33 @2) + (9:23 @3) + (18 @4) 7.75 mi (7:27 / mi) +299ft 7:12 / mi
ahr:141 max:166 shoes: Sonic Pro2 Yellow

Easy lunch jog just putting in the miles. Wanted to go longer but needed to squat as well so cut it about a mile short.
11 AM

Weights 20:00 [3]

Right after the run, not an ideal time to squat for the hips were tight so the weight is lighter than normal.


Wendler Back Squat: Week 3 : 2200 lbs |
Sets
5 Back Squats, 75% 1RM | 165 lbs
3 Back Squats, 85% 1RM | 185 lbs
1 Back Squat, 95% 1RM | 4 reps, 205 lbs

Wednesday Dec 12 #

9 AM

Running (Road) 54:52 intensity: (3:35 @1) + (19:50 @2) + (21:42 @3) + (8:45 @4) + (1:00 @5) 8.01 mi (6:51 / mi) +138ft 6:44 / mi
ahr:151 max:184 shoes: Sonic Pro2 Yellow

Lunch run.

2 mile warmup
6x800 at faster than 5k pace (5:40 or faster) with 400 jogging recoveries
1 mile cooldown

This workout wiped me out today. I am sitting here at my desk at work about an hour afterwards trying not to fall asleep.
5 PM

Weights (Crossfit) 1:00:00 [3]

Warmup: Airbike and mobility


FT: 13 mins 14 secs | Rx'd

60 Air Bikes
-- then --
10 rounds of:
10 Push-ups
10 Jumping Alternating Lunges
-- then --
60 Air Bikes

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