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Training Log Archive: CrossFitKaz

In the 7 days ending Feb 16:

activity # timemileskm+m
  CrossFit5 6:30:00
  Running3 1:05:00
  Total8 7:35:00
averages - sleep:7.3

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Sunday Feb 16 #

CrossFit (Weekend Windup) 1:30:00 [4]
max:194 slept:9.0

Weekend windup #177 with Isla who honestly kept me going.

Warm up;
practise movements, stretches

Workout;
10 rounds of....
7kcal on Ski-Erg
5 Burpee Muscle Ups (scaled to burpee pull ups tricep dips)

5 mins rest then..

5 rounds of
30 wall balls (12lb)
12 DB Deadlift
9 DB Hang Snatch
6 DB STOH (10kg)

18:45
17:30

Tough one today, my right trap is niggling after trying jumping muscle ups.

Saturday Feb 15 #

Note
(rest day)

Friday Feb 14 #

Note

No running today as off at midnight and in again for 9.
7 AM

CrossFit (WOD) 1:15:00 [4]
ahr:154 max:191 slept:6.0

‘SiD’ with Isla and Simmy.

Warm Up
Row-ling 70m
R1. Air Squats
R2. Single KB Goblet Squat
R3. 2x kettlebell in front rack
R4. Building load KB
R5. 12-18 squats at WOD load

Test ski
2:30 mins
30 down ups (basically burpees with no jump)

WOD;
42 kcal ski/row - scales to 21 for the row
30 down ups
18 KB front squats (2KB) - scaled to 8kg
Rest for 5 mins and repeat

5:44
6:32

Warm Down;
Heaps of stretching

Thursday Feb 13 #

CrossFit (WOD) 1:15:00 [3]
ahr:120 max:171

‘Fight gone gymnastics’

Warm up;
Scaling movements
Lunges, inchworms, supermans
Scap push, scap pull, superman holds, hollow holds

WOD;
3x rounds of 6 mins (each exercise for 1 min, minimum score recorded)
1. Strict pull ups - 8 on extension bar
2. Hollow rocks - 40s hollow holds
3. Ring dips - 7 toes on ground
4. Superman Rocks - 40s superman holds no rocking
5. Turkish get ups - 2 with 4kg
6. Rest

Tbh this was a total nightmare. I had never done most of the movements, a lot of learning and a lot of sore muscles I didn’t know existed.
11 AM

Running (Jog) 20:00 [2]

Absolutely burst today for some reason! So just took a light jog.

Wednesday Feb 12 #

11 AM

Running 20:00 [3]

Slept a bit too long so short today. Probably a bad idea before the session that was about to occur.
12 PM

CrossFit (WOD) 1:15:00 [5]
ahr:149 max:195

‘We are going rogue’ with Mandy.

Should have renamed this we are going home. Absolutely dying. Paced this all wrong and got too keen with the heavy lifting.

Warm up;
3x rounds of
Walking lunges
5 burpees
15 kettlebell swings (American)

WOD;
6 mins AMRAP
3 box jump overs
6 deadlifts @ 65kg (Rx 75kg)
9 burpee over bar

Warm down;
Plenty stretching

Tuesday Feb 11 #

Note
slept:5.0 (rest day)

Was supposed to finish at 10pm... finished at 6am.. home, food and bed by 7 but there was no way I was getting a decent training session in at the 11am WOD class, slept till 12, work at 2, hopefully tomorrow!!

Monday Feb 10 #

11 AM

Running 25:00 [3]

Bloody windy today
12 PM

CrossFit (WOD) 1:15:00 [4]
ahr:140 max:177 slept:9.0

‘HD’ with Isla and Sondra

Warm up;
A good 25 mins of technique and scaling up to working weight.

6 sets of 3 strict press
20
22.5
25
27.5
30
32.5 Failed 1x

Push press
4x2
32.5
35
37.5
40 Failed x1

Warm down;
Shoulder press lactic push!
12s as many as fast as possible and 48s slow but do not stop.
5 mins of pure hell!!

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