Training Log Archive: CrossFitKazIn the 7 days ending Feb 23, 2020:
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Sunday Feb 23, 2020 #
2 PM
Running 45:00 [3]
Don’t know how far I went... roughly 45 mins tho.
Windy (surprise surprise!)
My trap is still annoying me so probs gonna go get a massage this week.
Windy (surprise surprise!)
My trap is still annoying me so probs gonna go get a massage this week.
Saturday Feb 22, 2020 #
9 AM
Note
(rest day)
Slept through my alarms... that tells you something gaha
Friday Feb 21, 2020 #
5 PM
CrossFit (WOD) 1:30:00 [4]
slept:7.0 weight:59kg
‘HD’ with Steph.
Warm Up;
Air Squats
Tech work with empty bar
Building up to start weight
WOD;
Rep Max every 4 mins
10RM - 65kg
7RM - 70kg
5RM - 80kg
3RM - 90kg (my 3RM is 92.5 but I wanted to hold out to 1RM)
1RM - 97.5kg
1RM - 102.5kg
1RM - 107.5kg
1RM - 110kg!!!!!!!!!
PB!!!!!!!!
Extra;
10s sprint x5 every two mins on C2 bike for kcal
4,5,5,6,5
Warm Up;
Air Squats
Tech work with empty bar
Building up to start weight
WOD;
Rep Max every 4 mins
10RM - 65kg
7RM - 70kg
5RM - 80kg
3RM - 90kg (my 3RM is 92.5 but I wanted to hold out to 1RM)
1RM - 97.5kg
1RM - 102.5kg
1RM - 107.5kg
1RM - 110kg!!!!!!!!!
PB!!!!!!!!
Extra;
10s sprint x5 every two mins on C2 bike for kcal
4,5,5,6,5
Thursday Feb 20, 2020 #
3 PM
Running 30:00 [2]
Long, slow, slow run. Was feeling really lethargic after 15 hour shift yesterday. And moody. So some headspace was nice after work.
Windy!!!
Windy!!!
5 PM
CrossFit (WOD) 1:15:00 [4]
ahr:155 max:195 slept:7.0
‘Eonoknll’ with Isla
Warm up;
Clean jerk technique, scaled with part movements
Skipping technique 5 rounds of 30s
3 rounds of
30 DUs
5 clean jerks
WOD;
3 rounds back to back (Rx 50 double unders, 15kg DB)
100 single unders
15 Right Arm dumbbell clean jerk 10kg
100 single unders
15 left arm dumbbell clean jerk 10kg
10:59
This was an absolutely class workout. I’ll master double unders one day!!!
Warm up;
Clean jerk technique, scaled with part movements
Skipping technique 5 rounds of 30s
3 rounds of
30 DUs
5 clean jerks
WOD;
3 rounds back to back (Rx 50 double unders, 15kg DB)
100 single unders
15 Right Arm dumbbell clean jerk 10kg
100 single unders
15 left arm dumbbell clean jerk 10kg
10:59
This was an absolutely class workout. I’ll master double unders one day!!!
Wednesday Feb 19, 2020 #
9 PM
Note
(rest day)
In Elgin all day with work- just home. No training today.
Tuesday Feb 18, 2020 #
Note
Again no running. Got out of work at 4:10pm and CrossFit starts at 4:30. Kinda glad tho cause I was tired today and there was a police incident at the beach.
5 PM
CrossFit (WOD) 1:15:00 [4]
ahr:128 max:167 slept:7.0
‘Snatch Session’ with Isla
This is a very new movement so took my time and lifted light.
Warm Up;
Lunges
OH lunges
Tricep dip lunges
Loaded lunges
Squat therapy
High hang, low hang, hang snatch with PVC pipe.
WOD;
Every 2:30 for 7 rounds,
1x High Hang Snatch
1x Hang Snatch
1x Low hang snatch
16,17.5,20,20,20,21,22.5
Warm Down;
Loading up to snatch grip deadlift.
Stretching
This is a very new movement so took my time and lifted light.
Warm Up;
Lunges
OH lunges
Tricep dip lunges
Loaded lunges
Squat therapy
High hang, low hang, hang snatch with PVC pipe.
WOD;
Every 2:30 for 7 rounds,
1x High Hang Snatch
1x Hang Snatch
1x Low hang snatch
16,17.5,20,20,20,21,22.5
Warm Down;
Loading up to snatch grip deadlift.
Stretching
Monday Feb 17, 2020 #
4 PM
Running 15:00 [2]
Was late out of work. Just basically did a warm up for the WOD. Better than nothing I guess.
5 PM
CrossFit (WOD) 1:15:00 [4]
ahr:145 max:197 slept:6.5
‘CV Cindy’ with Olivia
Warm up - ‘Rowling’ 83m
1. Scap Pulls and push-ups
2. Push ups
3. Kip Swings
WOD
Kipping pull ups scaling
Push ups
Squat therapy
3 rounds of 5 mins with 5 mins rest between.
5 kipping pull ups (scaled to jumping pull ups)
10 push ups
15 squats
Above x3
Then renaming time rowing sprint.
525 m
492 m
452 m
Warm down;
Easy row
Stretches
Trap looser today which is good especially with the workout!!
Warm up - ‘Rowling’ 83m
1. Scap Pulls and push-ups
2. Push ups
3. Kip Swings
WOD
Kipping pull ups scaling
Push ups
Squat therapy
3 rounds of 5 mins with 5 mins rest between.
5 kipping pull ups (scaled to jumping pull ups)
10 push ups
15 squats
Above x3
Then renaming time rowing sprint.
525 m
492 m
452 m
Warm down;
Easy row
Stretches
Trap looser today which is good especially with the workout!!