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Training Log Archive: Trailrat

In the 7 days ending Feb 26:

activity # timemileskm+ft
  Weights5 4:39:00 1.75 2.82
  Mobility/Massage/Recovery10 3:23:00
  Hike/Walk/Ruck5 3:03:42 8.86 14.26 148
  Running2 2:01:50 14.52(8:24) 23.36(5:13) 107
  Skimo/XC Ski1 1:05:18 3.96(16:29) 6.38(10:14) 1921
  Total20 14:12:50 29.09 46.82 2176

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MoTuWeThFrSaSu

Sunday Feb 26 #

3 PM

Hike/Walk/Ruck 25:21 [1] 1.56 mi (16:16 / mi) +4ft 16:14 / mi
ahr:90 max:130

Dog walk

Saturday Feb 25 #

4 PM

Hike/Walk/Ruck 33:41 intensity: (30:41 @1) + (3:00 @2) 1.57 mi (21:31 / mi) +33ft 21:05 / mi
ahr:117 max:144

Dog walk
6 PM

Mobility/Massage/Recovery 17:00 [3]

Stretching and Theragun

Friday Feb 24 #

9 AM

Mobility/Massage/Recovery 27:00 [3]

GoWod pre and post WOD protocols. Stretching and Theragun

Weights 1:00:00 [3]

Warmup: Shuttle runs, mobility and drills

CrossFit Games Open 23.2A (15mins) - 138 reps | Rx'd
AMReps in 15 mins:
5 Burpee Pull-ups | 5 reps
10 Shuttle Runs, 50 ft | 10 reps
10 Burpee Pull-ups | 10 reps
10 Shuttle Runs, 50 ft | 10 reps
15 Burpee Pull-ups | 15 reps
10 Shuttle Runs, 50 ft | 10 reps
20 Burpee Pull-ups | 20 reps
10 Shuttle Runs, 50 ft | 10 reps
25 Burpee Pull-ups | 25 reps
10 Shuttle Runs, 50 ft | 10 reps
30 Burpee Pull-ups | 13 reps
10 Shuttle Runs, 50 ft
35 Burpee Pull-ups
10 Shuttle Runs, 50 ft
40 Burpee Pull-ups
10 Shuttle Runs, 50 ft

-directly into-

CrossFit Games Open 23.2B (5 mins to find max): 162 lbs
Sets
1 Thruster | 162 lbs

Thursday Feb 23 #

7 AM

Weights 50:00 [3]

Warmup: Rowing, mobility and drills

3 RFT: 7 mins 23 secs
3 rounds of:
Row, 250 m
21 Dumbbell Thrusters, 25% 1RM | 25 lbs
12 Pull-ups
8 AM

Running (Treadmill) 1:00:42 intensity: (14:02 @1) + (4:01 @2) + (4:07 @3) + (38:26 @4) + (6 @5) 7.26 mi (8:22 / mi)
ahr:154 max:171 shoes: Pegasus 39- blue

Easy miles on the treadmill at Vasa right after Crossfit. Keeping it inside due to it being -5 degrees outside. Was planning on skiing this morning but bailed due to shitty roads and the temp so treadmill it is. Just a chill jog.
9 AM

Mobility/Massage/Recovery (Sauna) 20:00 [3]

Sauna after jogging on the mill.
6 PM

Mobility/Massage/Recovery 16:00 [3]

Stretching

Wednesday Feb 22 #

6 AM

Weights 1:10:00 [3]

Warmup: Airbike, mobility and drills

Alt EMOM 30 mins:
Every 1 min for 30 mins, alternating between:
3 Deadlifts, 80% 1RM | 275 lbs
1 Rope Climb

Reverse Hyper :
Sets
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs

8 AM

Mobility/Massage/Recovery 10:00 [3]

Rolling out and theragun of the glutes and lower back before running.

Running (Road) 1:01:08 intensity: (44:07 @1) + (15:57 @2) + (1:04 @3) 7.26 mi (8:25 / mi) +107ft 8:18 / mi
ahr:131 max:155 shoes: Pegasus 39- blue

Easy run on the road by the gym. Looping through the Tech Center on icy damn roads again. At least there are hardly any cars in the Tech Center which is why I chose to run here.
3 PM

Weights 39:00 [3]

In the garage. Strength - Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups
(Or as many as you can do of each)
4 PM

Mobility/Massage/Recovery (Sauna) 37:00 [3]

Sauna after lifting in the garage.
6 PM

Mobility/Massage/Recovery 21:00 [3]

Stretching and rolling

Tuesday Feb 21 #

7 AM

Skimo/XC Ski 1:05:18 intensity: (28:00 @1) + (13:12 @2) + (11:13 @3) + (8:13 @4) + (4:40 @5) 3.96 mi (16:29 / mi) +1921ft 11:18 / mi
ahr:145 max:184

2 laps at Eldora before they kicked everyone off and closed the mountain due to crazy winds in the 60-80mph range. I did not think it was that back but guess they did. LOL.
2 PM

Hike/Walk/Ruck 47:25 [1] 3.04 mi (15:37 / mi) +109ft 15:06 / mi
ahr:118 max:136

Dog walk around the hood before lifting in the garage.
3 PM

Hike/Walk/Ruck 35:00 [3]

Lifting in the garage.

Bench Press :
Sets
5 Bench Press, 40% 1RM | 135 lbs
5 Bench Press, 50% 1RM | 145 lbs
5 Bench Press, 60% 1RM | 155 lbs

Wendler Front Squat: Week 4 :
Sets
5 Front Squats, 40% 1RM | 95 lbs
5 Front Squats, 50% 1RM | 115 lbs
5 Front Squats, 60% 1RM | 135 lbs

GHD Hip Extensions : 3x15 :
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

Alternating Dumbbell Hammer Curl :
Sets
10 Alternating Dumbbell Hammer Curls | 20 lbs
10 Alternating Dumbbell Hammer Curls | 20 lbs
10 Alternating Dumbbell Hammer Curls | 20 lbs

L Sit : 6x 20 secs :
Sets
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
4 PM

Mobility/Massage/Recovery (Sauna ) 30:00 [3]

Sauna after lifting
6 PM

Mobility/Massage/Recovery 15:00 [3]

Stretching

Monday Feb 20 #

6 AM

Mobility/Massage/Recovery 10:00 [3]

Theragun

Weights 1:00:00 [3] 1.75 mi (34:17 / mi)
shoes: Pegasus 39- blue

Warmup: Running, mobility and drills

6 RFT: 20 mins 25 secs | Rx'd
6 rounds of:
Run, 400 m
25 Burpees
1 PM

Hike/Walk/Ruck 42:15 [1] 2.7 mi (15:39 / mi) +2ft 15:38 / mi
ahr:102 max:132

Easy walk around the hood.

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