Training Log Archive: Trailrat

12 miles easy/mod

All I had time to get in today between meetings and class. Oh well, might try to run some more this evening after class or not.

Crossover Symmetry- Shoulders and Hips

Warmup: jumping rope and mobility


CrossFit Games Open 21.1 - Rx'd : 212 reps | Rx'd
1 Wall Walk | 1 rep
10 Double Unders | 10 reps
3 Wall Walks | 3 reps
30 Double Unders | 30 reps
6 Wall Walks | 6 reps
60 Double Unders | 60 reps
9 Wall Walks | 9 reps
90 Double Unders | 90 reps
15 Wall Walks | 3 reps
150 Double Unders
21 Wall Walks
210 Double Unders

-- my wall walks suck, lack of shoulder mobility for sure to get that close to the wall.

Warmup: Airbike and mobility and some light presses


Wendler Shoulder Press: Week 2 : 1065 lbs | 105 lbs, 120 lbs, and 130 lbs | Rx'd -130 lbs
Sets
3 Shoulder Press, 70% 1RM | 105 lbs
3 Shoulder Press, 80% 1RM | 120 lbs
3 Shoulder Press, 90% 1RM | 3 reps, 130 lbs

5 RFT: Strict Pull-ups and Push-ups : Completed | Rx'd
5 rounds of:
5 Strict Pull-ups
10 Push-ups

GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups

Skierg after garage gym session- started easy and worked up to moderate