Training Log Archive: verticalwandererIn the 7 days ending May 8, 2016:
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Sunday May 8, 2016 #
6 AM
Crossfit (Prison Gym) 50:00 [3] 0.6 km (1:23:20 / km)
(injured) shoes: Inov-8 F-lite 195
Warm Up
RRJ
10 air squats + 10 GHD
RRJ
10 PVC Shoulder Pass throughs + 10 Around the Worlds
Lift
Snatch –
5 x 5 (75#-75#-95#-95#-95#)
MetCon
Teams of Two – 18 mins (or?)
100 sit ups
Row until complete (switch)
100 Russian Twists
Row (switch)
100 Flutter kicks
Row (switch)
100 crunches
Row (switch)
RRJ
10 air squats + 10 GHD
RRJ
10 PVC Shoulder Pass throughs + 10 Around the Worlds
Lift
Snatch –
5 x 5 (75#-75#-95#-95#-95#)
MetCon
Teams of Two – 18 mins (or?)
100 sit ups
Row until complete (switch)
100 Russian Twists
Row (switch)
100 Flutter kicks
Row (switch)
100 crunches
Row (switch)
C • foot 1
7 PM
Walk (TM) 30:00 [3] 1.92 mi (15:37 / mi)
(injured) shoes: Altra Instinct 3.5
Walk 4: 30:00 uphill TM walk.
Did 9% at 4 MPH the entire time. Foot felt perfect during and only a little sore after.
Did 9% at 4 MPH the entire time. Foot felt perfect during and only a little sore after.
Saturday May 7, 2016 #
7 AM
Run (Prison Gym) 1:00:00 [3] 0.9 km (1:06:40 / km)
(injured)
Warm up
RRJ
10 Shoulder pass throughs
RRJ
10 Air squats
RRJ
5 Push up
5 Pull up
WOD (EOD memorial)
Split with a Partner (Did it with Jon.....I did a bit more than half of all the reps)
65 Front Squats (95#)
65 Kettle Bell Swings (23#)
16 over partner Burpees
65 Hang Cleans (95#, then moved to 75#)
65 KB push press (23#)
16 over partner Burpees
65 Pull ups
65 Box Jumps
16 over partner Burpees
65 Push ups
65 Bent bar bell Rows (75#)
16 over partner Burpees
This workout did not feel quite as hard as I thought it would.
RRJ
10 Shoulder pass throughs
RRJ
10 Air squats
RRJ
5 Push up
5 Pull up
WOD (EOD memorial)
Split with a Partner (Did it with Jon.....I did a bit more than half of all the reps)
65 Front Squats (95#)
65 Kettle Bell Swings (23#)
16 over partner Burpees
65 Hang Cleans (95#, then moved to 75#)
65 KB push press (23#)
16 over partner Burpees
65 Pull ups
65 Box Jumps
16 over partner Burpees
65 Push ups
65 Bent bar bell Rows (75#)
16 over partner Burpees
This workout did not feel quite as hard as I thought it would.
6 PM
Run (Outside) 1:12:30 [3] 7.7 mi (9:25 / mi)
(injured) shoes: Altra Instinct 3.5
Run 3: 75:00 flat recovery run, followed by 4 x :30 long gradual flat strides.
Foot is still sore after and during run....no huge amount of pain, just sore. I was particularly interested in how it would feel for the strides. It did not seem to make it hurt any more of less than it did during the rest of the run. Still icing, rolling, and 800mg of Motrin 2x/day which seems to help a lot.
Foot is still sore after and during run....no huge amount of pain, just sore. I was particularly interested in how it would feel for the strides. It did not seem to make it hurt any more of less than it did during the rest of the run. Still icing, rolling, and 800mg of Motrin 2x/day which seems to help a lot.
Friday May 6, 2016 #
5 PM
Run (Outside) 42:27 [3] 4.6 mi (9:14 / mi)
(injured) shoes: Altra Instinct 3.5
Just wanted to take another short run to see how my foot handled it......It was still sore, but I hope it is slowly getting better.....I can't tell if it is or if all the Motrin and icing is just making it feel better.
Thursday May 5, 2016 #
6 AM
Crossfit (Prison Gym) 55:00 [3]
(injured) shoes: Inov-8 F-lite 195
Warm Up
Rowed, shoulder pass through, RTW
Lift – Back Squat 5x5 (185#)
MetCon
EMOM 20
5 dips
10 push ups
10 air squats
After about the first 7 min, switched to 5-5-5 to stay EMOM.
Finished with max rep pullups without letting go of the bar (12)
Rowed, shoulder pass through, RTW
Lift – Back Squat 5x5 (185#)
MetCon
EMOM 20
5 dips
10 push ups
10 air squats
After about the first 7 min, switched to 5-5-5 to stay EMOM.
Finished with max rep pullups without letting go of the bar (12)
7 PM
Run (Outside) 44:19 [3] 5.1 mi (8:41 / mi)
shoes: Altra Instinct 3.5
Run 5: 60:00 very easy flat recovery run.
Just wanted to take it easy and see how my foot felt. Ran around the compound and it was great to go for a run again. Foot was not back to 100%, but felt better than it did last week. Going to continue to ease back into it.
Just wanted to take it easy and see how my foot felt. Ran around the compound and it was great to go for a run again. Foot was not back to 100%, but felt better than it did last week. Going to continue to ease back into it.
Wednesday May 4, 2016 #
5 AM
Crossfit (Prison Gym) 45:00 [3]
(injured) shoes: Inov-8 F-lite 195
Warm up
Row 10 min
Lift (skipped due to time...was flying to Bagram)
Front Squat
5-5-3-1
MetCon
+Strength Day+
Bear Complex 95#
5 Rounds
A round = 7 times of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Weight was a little too heavy....or maybe I was just being a little lazy and lacking motivation since I was doing the WOD by myself before everyone else got there.
Row 10 min
Lift (skipped due to time...was flying to Bagram)
Front Squat
5-5-3-1
MetCon
+Strength Day+
Bear Complex 95#
5 Rounds
A round = 7 times of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Weight was a little too heavy....or maybe I was just being a little lazy and lacking motivation since I was doing the WOD by myself before everyone else got there.
Tuesday May 3, 2016 #
6 AM
Spin (Spin Studio) 1:00:00 [3]
(injured) shoes: Inov-8 F-lite 195
I wanted to rest my foot again, so I skipped my run and went to a spin class. Got in a workout, but it was not nearly as good a workout as a run. I plan to try to run again on Thursday and this will give me a full week without any running.
Monday May 2, 2016 #
6 AM
Crossfit (Prison Gym) 50:00 [3]
(injured) shoes: Inov-8 F-lite 195
Warm Up
RRJ (Rowed)
Frankenstein (2nd light pole & back)
RRJ (Rowed)
10 squat jumps
RRJ (Rowed)
10 deadlifts (light/warm up weight)
Lift
Deadlift (5 – 5 – 3- 1) Did lighter weight more reps...15-15 with 135#
MetCon
*5 Rounds* for Time (time cap) 3 full rounds
40 KB swings (16/24 kg)
30 Wall Balls (14/20)
20 Box Jumps (20/24) Substituted burpees
Sprint 100 m (Gazebo & back) (fast!) Substituted row sprint
RRJ (Rowed)
Frankenstein (2nd light pole & back)
RRJ (Rowed)
10 squat jumps
RRJ (Rowed)
10 deadlifts (light/warm up weight)
Lift
Deadlift (5 – 5 – 3- 1) Did lighter weight more reps...15-15 with 135#
MetCon
*5 Rounds* for Time (time cap) 3 full rounds
40 KB swings (16/24 kg)
30 Wall Balls (14/20)
20 Box Jumps (20/24) Substituted burpees
Sprint 100 m (Gazebo & back) (fast!) Substituted row sprint