Training Log Archive: CrossFitKazIn the 7 days ending Feb 9, 2020:
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Saturday Feb 8, 2020 #
Running (Crathes Parkrun) 28:47 [4]
max:195 slept:7.0
Shite but still better than last week and it was a tough course! V muddy in places but enjoyed it, windy af!!
Friday Feb 7, 2020 #
7 AM
CrossFit (WOD) 1:15:00 [4]
ahr:139 max:194 slept:8.0
‘Hopping Heavy’ with Isla and the morning girl gang!
I think I’m actually mental going to a 0715 class on my day off but I’ve got sh*t to do today!
Warm Up;
3 rounds
Air squats
Plyo lunges
Skipping
27 squat series
Triples with barbell working up
WOD;
In 4 minutes x5
20 air squats
3 heavy back squats (55kg)
10 jumping lunges
30 unbroken double unders (60 singles)
2:01 (rope came out handle!!!)
1:47
1:42
1:37
1:27
Scaled to single unders.
I think I’m actually mental going to a 0715 class on my day off but I’ve got sh*t to do today!
Warm Up;
3 rounds
Air squats
Plyo lunges
Skipping
27 squat series
Triples with barbell working up
WOD;
In 4 minutes x5
20 air squats
3 heavy back squats (55kg)
10 jumping lunges
30 unbroken double unders (60 singles)
2:01 (rope came out handle!!!)
1:47
1:42
1:37
1:27
Scaled to single unders.
Thursday Feb 6, 2020 #
Note
slept:7.0 (rest day)
Been a tough training week CrossFit wise, day off today.
Wednesday Feb 5, 2020 #
4 PM
Running 20:00 [3]
Short today as I was late out of work.
5 PM
CrossFit (WOD) 1:15:00 [4]
ahr:157 max:197
‘Changing Gears’ with Isla
Warm Up;
5x rounds, 45s medium and 15 seconds sprint
Rower, ski erg, Asaault bike, c2 bike.
Workout;
10 mins work, 10 mins rest, x2
2 min easy
2 min medium
1:30 easy
1:30 medium
1 min easy
1 min hard
30s easy
30s hard
Round 1; 2041
Round 2; 2024
Warm Up;
5x rounds, 45s medium and 15 seconds sprint
Rower, ski erg, Asaault bike, c2 bike.
Workout;
10 mins work, 10 mins rest, x2
2 min easy
2 min medium
1:30 easy
1:30 medium
1 min easy
1 min hard
30s easy
30s hard
Round 1; 2041
Round 2; 2024
Tuesday Feb 4, 2020 #
4 PM
Running 25:00 [3]
Not measuring distance just trying to get some minutes in pre CrossFit. First half on tarmac, second on sand.
5 PM
CrossFit (WOD) 1:15:00 [4]
ahr:163 max:203 slept:8.0
‘Friends of Foes’ with Isla
Warm up:
27 squats
Sumo squat series
Empty bar cleans
WOD:
In 12 mins
Strict Pull Ups (extension bar)
While partner does
10 front squats 30kg (Rx 35)
10 burpees
Managed 4 rounds.
68 pull-ups - 15 banded, the rest extension bar, 19,18,19,12.
Finisher:
2x AMRAP front squats.
16, 10
Warm up:
27 squats
Sumo squat series
Empty bar cleans
WOD:
In 12 mins
Strict Pull Ups (extension bar)
While partner does
10 front squats 30kg (Rx 35)
10 burpees
Managed 4 rounds.
68 pull-ups - 15 banded, the rest extension bar, 19,18,19,12.
Finisher:
2x AMRAP front squats.
16, 10
Monday Feb 3, 2020 #
4 PM
Running 20:00 [3]
Pre CrossFit Beach Run
5 PM
CrossFit (WOD) 1:15:00 [4]
ahr:146 max:191 slept:7.0
Deadlift 5x3, with Emma.
3 rounds of 30s assault bike, 10x 16kg KB Swings, 10x 3 way lunges
Technique work and warm up to working weight.
Round 1 - 75kg x3
Round 2 - 77.5kg x3
Round 3 - 82.5kg x3
Round 4 - 87.5kg x3
Round 5 - 92.5kg x3
PB!
3x rounds of; Hip thrusters at 45kg and single leg deads 16kg to finish.
3 rounds of 30s assault bike, 10x 16kg KB Swings, 10x 3 way lunges
Technique work and warm up to working weight.
Round 1 - 75kg x3
Round 2 - 77.5kg x3
Round 3 - 82.5kg x3
Round 4 - 87.5kg x3
Round 5 - 92.5kg x3
PB!
3x rounds of; Hip thrusters at 45kg and single leg deads 16kg to finish.