Training Log Archive: TrailratIn the 1 days ending Mar 6, 2017:
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| Mo |
Monday Mar 6, 2017 #
6 AM
Running (Trail) 53:23 [1] 6.63 mi (8:03 / mi) +143ft 7:53 / mi
ahr:120 max:134 shoes: N2 Black/Green
Mellow jog before work on a super windy morning. Half of it was into the wind and half the wind was at my back.
9 AM
Running (Road) 17:21 2.13 mi (8:09 / mi) +52ft 7:58 / mi
ahr:153 max:175 shoes: N2 Black/Green
warmup jog before crossfit, yep still windy as hell out there.
10 AM
Weights (Crossfit) 50:00 [3]
Warmup and drills
Crossfit Games 17.2
As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
-- then --
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs
Timed out at the bar muscle ups, could not get one. Maybe that needs to be my new goal, of course the shoulder injury did not like this workout one bit.
Crossfit Games 17.2
As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
-- then --
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs
Timed out at the bar muscle ups, could not get one. Maybe that needs to be my new goal, of course the shoulder injury did not like this workout one bit.
3 PM
Biking-Trainer (Trainer) 45:09 [1] 12.0 mi (15.9 mph)
ahr:95 max:117
Recovery ride on the spin bike after work.
6 PM
Mobility/Massage/Recovery (MWod) 55:00 [1]
Mobility WOD and roller time at the gym