Training Log Archive: cramptonite

First run on the community path, stopped to have a peak at the outdoor exercise machines. Not quite my scene but great initiative.
Found a map now and think I have a 10km loop figured out for future. Time estimated

Officially a Manitoba resident, not logged are the hours of lifting boxes and numerous runs up and down flights of stairs.
Now I just need to find a team for the Swamp Donkey in September...

Getting back into things - my modified "Angie"
25 chin-ups, 50 PUs, 75, SUs, 100 air squats

Deadlift 3 x 3 @ 80% 315lb

10 min EMOM
4 KB snatches 50lb (upper it to one each side)
8 V-ups

Easiest x-fit workout ever I think, wonder what tomorrow will bring.

Warm-up
Hamstring stretch, QL smash

Bench press 4x5 @ 80% worked up to 165.

5min AMRAP - 3+ dips, 3+ T2B - 9s plu 7 dips
5min AMRAP - 5 wall walks, 20 mountain climbers - 3rnds + 1 ww

Buy-out - 10 KB presses

Warm-up
Chest/front delt smash

Snatch
5 x 50%, 3 x 60/70/80%, 2x 90% 155lb
Kara tip, don't pull too early, wait until the bar is in the hip crease. Pull tight to the body

13min AMRAP
10 OHS @ 50% (95lb), 10 ring rows, 15 yd burpees jumps, 15yd lunges
4 rounds and up to 10 ring rows.

Warm-up, extended
Mobility - rhomboid / lower trap smash with lacrosse ball

Hotel improvisation
Modified Angie
25 chin-ups, 50 push-ups, 75 sit-ups, 100 air squats

Snatch complex - snatch pull, hang power snatch, hang full squat snatch
70% of 1RM 3 x (1+1+1) - 125lb

WOD
50 calorie row, 50 double unders, 50 sit-ups, 50 bar over hops
EMOM - 3 power cleans @95lbs

Rower battery was low, actually decreased calories a couple of times.
Loved this one though - 11:38

Warm-up
Stretching, Mobility - foot smash with golf ball

Negative muscle ups - 4 x 3 reps. Plus practice on progressions
feet under rings, feet on box, bottom dip hold.

5m on, 2m rest
WOD 1 - 1+ HSPUs and 30" box jumps. 5s flat, plated added on 4s
WOD 2 - 2+ pull-ups and ring dips. 8 Pullups plus 3 dips
WOD 3 - 3+ burpees and 50lb kb swings. 15s plus 1 burpess

Left shoulder not 100%, HSPUs way off.

Warm-up, Mobiliyt - Piriformis smash (personal favourite).

So out in SW ND and had a meeting cancelled - originally had packed running shoes and XA10 just to do a light loop at the S Roosevelt park but when time opened up, geared up with extra liquids/food and headed to do an out and back on the Maah Daah Hey trail. Magpie campground to the Devil's Pass.

Run/hike except for the hour tracking and backtracking where the trail posts disappeared, from what I can tell - less than a mile away from the pass. Oil well was put in and moved the one official post I could see. I followed a trail of pink flags hoping it was temporary and would lead to the mane trail but ended up bailing. Not much choice with no compass and no real map. Looking at the map afterwards, I think the pink flags were headed the right direction but no regrets turning back. Keen to get out there again for the END-AR in October.

Stunning scenery - saw a dear, flushed a 'nide' of pheasants and more than a few cow/calf pairs (national grazing grassland).

Clean 1RM - 255lb, failed twice at 265lb. Should have had it.

WOD - AMRAP
10 50lb KB swings, 15 yd left arm farmer carry, 20 double under, repeat with right arm for a full round
5.5 rounds plus 2 KB swings

Warm-up
Mobility - QL plus leg stretching routine

Snatch complex - 5 rounds 1 power snatch + 1 snatch lift + 1 power snatch.
145 lb

5 rounds - 15 yd 95 overhead lunges + 3 wall-walks / push-ups
Paul's bright idea to do 95lb vs. the 45lb Rx... shoulders dead
9:01

Warm-up - biked t&b as well.
Mobility - shoulder work
- front deltoid smash, chest stretch on ground, tricep prayer stretch (on bench for additional rom), partner overhead and behind back pulls.

Kara also demo'ed muscle-up transitions

Find 1RM press
155lb +15 vs. Jan. As usual with overhead, 150lb seemed no problem but hit the wall at 155.

Ignacio's Xfit football - Quarter gone bad
5 rnds 15s on, 45s rest - 135lb thruster, 50lb weighted vest pull-ups, burpees
8/6/8, 5/6/8, 4/6/8, 5/6/7, 5/4/7 = 93

Warm-up
Mobility - couch stretch plus leg routine