Training Log Archive: wolchrIn the 7 days ending Jan 14, 2018:
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Saturday Jan 13, 2018 #
running 1:45:00 [3] 10.0 mi (10:30 / mi)
on treadmill.
Friday Jan 12, 2018 #
running 35 [3] 3.4 mi (10 / mi)
could run all day at 5.7 on treadmill. love love love that pace
crossfit 1:00:00 [3]
strength
4 sets each
16 reverse lunges w/ 2 kettle bells 20lbs
8 sets bench 70% max I did 93lbs (shoulder)
WOD
1 minute on 30 sec rest 4 rounds
max cal assault bike
max hand release push ups
60ft overhead walking lunges 25lb plate.
This was a lot tougher than it looked.
4 sets each
16 reverse lunges w/ 2 kettle bells 20lbs
8 sets bench 70% max I did 93lbs (shoulder)
WOD
1 minute on 30 sec rest 4 rounds
max cal assault bike
max hand release push ups
60ft overhead walking lunges 25lb plate.
This was a lot tougher than it looked.
Thursday Jan 11, 2018 #
Note
taking rest day - had dental implant put in yesterday
Wednesday Jan 10, 2018 #
crossfit 1:00:00 [3]
fast back squat intervals:
35% - 15 sec
45% - 45 sec
55% - 130 sec
Never fast squatted like that. Very interesting, legs were dead.
WOD
20 cals assault bike (ugh)
3 rounds
25 situps
25 double unders
10 power snatchy
20 cals assault bike
13:43 - double unders are killing me. Cannot get it together on these.
35% - 15 sec
45% - 45 sec
55% - 130 sec
Never fast squatted like that. Very interesting, legs were dead.
WOD
20 cals assault bike (ugh)
3 rounds
25 situps
25 double unders
10 power snatchy
20 cals assault bike
13:43 - double unders are killing me. Cannot get it together on these.
Tuesday Jan 9, 2018 #
running 28:50 [3] 3.0 mi (9:37 / mi)
feeling good.
crossfit 1:00:00 [3]
snatch squat work and kipping pull-up work every 2 minutes for 8 rounds
WOD
2 rounds each rest 2 min after each round
20 kb swing 35lb - max burpee target
rest
20kb swing 35lb - max burpee box jump over
rest
20kb swing 35lb - max hand release push up
rest
REPEAT
This was tough - seems like the rest just allows you to suffer more. Shoulders are spent!
WOD
2 rounds each rest 2 min after each round
20 kb swing 35lb - max burpee target
rest
20kb swing 35lb - max burpee box jump over
rest
20kb swing 35lb - max hand release push up
rest
REPEAT
This was tough - seems like the rest just allows you to suffer more. Shoulders are spent!
Monday Jan 8, 2018 #
running 50:00 [3] 4.6 mi (10:52 / mi)
5.7 on treadmill. Just going to start building my miles. Obviously I need to run more.
lifting 15:00 [3]
dumbbell chest press and flys. Trying to build from shoulder injury felt really good
15 Thrusters - 45lb bar
15 pull ups -
15 Thrusters - 45lb bar
15 pull ups -
skills 20:00 [3]
BOOM! Busted out 1 legged squats on both legs. Doing drills for this for weeks. Feeling very strong.
Mobility work as always.
Mobility work as always.