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Training Log Archive: Trailrat

In the 7 days ending Dec 16, 2018:

activity # timemileskm+ft
  Weights7 6:34:00 3.25 5.23
  Running5 3:53:16 30.62(7:37) 49.28(4:44) 921
  Hike/Walk/Ruck2 1:09:01 4.71(14:39) 7.58(9:06) 187
  Total14 11:36:17 38.58 62.09 1108

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Sunday Dec 16, 2018 #

10 AM

Weights (Crossfit) 1:20:00 [3]

Warmup: Airbike and mobility


FT : 8 mins 42 secs | Rx'd
Ski Erg, 500 m
Row, 1000 m
Air Bike, 2000 m


Wendler Deadlift: Week 3 : 3785 lbs | Rx'd
Sets
5 Deadlifts, 75% 1RM | 255 lbs
3 Deadlifts, 85% 1RM | 295 lbs
1 Deadlift, 95% 1RM | 5 reps, 325 lbs


Deadlift : 1 Rep Max :Rx'd
Sets
1 Deadlift | 400 lbs


2018 Dubai CrossFit Championship - Workout 6 : 5 mins 12 secs | Rx'd
Ski Erg, 500 m
Row, 500 m
Concept 2 BikeErg, 1000 m



Saturday Dec 15, 2018 #

7 AM

Running (Road) 24:51 intensity: (20:00 @1) + (2:40 @2) + (1:58 @3) + (13 @4) 3.05 mi (8:09 / mi) +45ft 8:02 / mi
ahr:130 max:169 shoes: N2 V2 Road Orange/Gray

Short jog-- plan was an easy 6 but bailed. I forgot socks this morning so tried to run without. To many hot spots and I did not want to tear my feet up for an easy jog so I just bail halfway through to save the feet.
9 AM

Weights (Crossfit) 1:20:00 [3]

Right after short jog

Bench-
15x 45lbs
10x 135lbs


Wendler Bench Press: Week 3 : 1495 lbs | 155 lbs, 175 lbs, and 195 lbs | Rx'd 0 lbs
Sets
5 Bench Press, 75% 1RM | 155 lbs
3 Bench Press, 85% 1RM | 175 lbs
1 Bench Press, 95% 1RM | 1 rep, 195 lbs

Bench
2 sets of 10x 135lbs


"FGB Style" - | Rx'd
5 rounds, 1 min per station:
Wall Ball, 20 lbs
Dumbbell Snatch, 50 lbs
Calories, Air Bike
Rest 1 min

Friday Dec 14, 2018 #

9 AM

Weights (Crossfit) 1:09:00 [3] 3.25 mi (21:14 / mi)

Warmup: Running, drills and mobility


4 RFT: 24 mins 35 secs | Rx'd
4 rounds of:
Run, 800 m
25 Kettlebell Swings | 53 lbs
25 Pull-ups


I had visions of doing heavy bench presses after this workout but hell no. The shoulders are shot. Much harder than I thought it would be but loved it. This was right up my alley.

Thursday Dec 13, 2018 #

9 AM

Running (Mix) 57:48 intensity: (18:34 @1) + (29:33 @2) + (9:23 @3) + (18 @4) 7.75 mi (7:27 / mi) +299ft 7:12 / mi
ahr:141 max:166 shoes: Sonic Pro2 Yellow

Easy lunch jog just putting in the miles. Wanted to go longer but needed to squat as well so cut it about a mile short.
11 AM

Weights 20:00 [3]

Right after the run, not an ideal time to squat for the hips were tight so the weight is lighter than normal.


Wendler Back Squat: Week 3 : 2200 lbs |
Sets
5 Back Squats, 75% 1RM | 165 lbs
3 Back Squats, 85% 1RM | 185 lbs
1 Back Squat, 95% 1RM | 4 reps, 205 lbs

Wednesday Dec 12, 2018 #

9 AM

Running (Road) 54:52 intensity: (3:35 @1) + (19:50 @2) + (21:42 @3) + (8:45 @4) + (1:00 @5) 8.01 mi (6:51 / mi) +138ft 6:44 / mi
ahr:151 max:184 shoes: Sonic Pro2 Yellow

Lunch run.

2 mile warmup
6x800 at faster than 5k pace (5:40 or faster) with 400 jogging recoveries
1 mile cooldown

This workout wiped me out today. I am sitting here at my desk at work about an hour afterwards trying not to fall asleep.
5 PM

Weights (Crossfit) 1:00:00 [3]

Warmup: Airbike and mobility


FT: 13 mins 14 secs | Rx'd

60 Air Bikes
-- then --
10 rounds of:
10 Push-ups
10 Jumping Alternating Lunges
-- then --
60 Air Bikes

Tuesday Dec 11, 2018 #

5 AM

Weights (Crossfit) 1:00:00 [3]

Warmup: Jumping rope, mobility and drills


AMRAP 15 mins:4 rounds + 30 Double Unders + 15 Power Cleans + 15 Double Unders | 420 reps | Rx'd
15:00 AMRAP:
30 Double Unders
15 Power Cleans, 40% 1RM | 95 lbs
30 Double Unders
15 Toes-to-bars

Grip heavy workout for sure. Down to doing singles on the last cleans due to grip failure.
10 AM

Running (Trail) 42:14 intensity: (28:48 @1) + (10:30 @2) + (2:49 @3) + (7 @4) 4.8 mi (8:48 / mi) +178ft 8:30 / mi
ahr:135 max:169 shoes: N2 V2 Road Orange/Gray

Lunch time Donkey run with Bob, David, AJ, Yukon and Elroy. Full house today!
4 PM

Hike/Walk/Ruck (Road) 26:39 intensity: (26:38 @1) + (1 @3) 1.85 mi (14:24 / mi) +72ft 13:54 / mi
ahr:110 max:137

Quick dog walk after work.

Monday Dec 10, 2018 #

9 AM

Running (Road) 53:31 intensity: (9:31 @1) + (6:05 @2) + (15:23 @3) + (20:51 @4) + (1:41 @5) 7.01 mi (7:38 / mi) +261ft 7:22 / mi
ahr:153 max:181 shoes: Sonic Pro2 Yellow

Easy effort lunch jog. Super tired and wiped today from waking up at 3:30am to be driving back to Boulder for work from Salida by 4:30am. Will be sleeping well tonight.
10 AM

Weights 25:00 [3]

Warmup was the lunch jog


Wendler Deadlift: Week 2 :
Sets
3 Deadlifts, 70% 1RM | 275 lbs
3 Deadlifts, 80% 1RM | 295 lbs
3 Deadlifts, 90% 1RM | 7 reps, 320 lbs


Sumo Deadlift : 5x10 at 50% 1RM
Sets
10 Sumo Deadlifts, 50% 1RM | 165 lbs
10 Sumo Deadlifts, 50% 1RM | 165 lbs
10 Sumo Deadlifts, 50% 1RM | 165 lbs
10 Sumo Deadlifts, 50% 1RM | 165 lbs
10 Sumo Deadlifts, 50% 1RM | 165 lbs
4 PM

Hike/Walk/Ruck 42:22 [1] 2.86 mi (14:49 / mi) +115ft 14:16 / mi
ahr:99 max:117

Dog walk after work. Good to be home

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